Tag

Squat

SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg

LIFT: Back Squat 5 x 3 WOD: AMRAP in 8 10 Lunges 20 Double unders

LIFT : Back Squat 5 x 3 WOD: 21-15-9 KB Swings @ 24/16 kg Box Jumps @ 24/20″

SKILL: 3 x max strict pull ups WOD: 750m Row 21 OH squat @ 95/65 750m Row 15 OH squat 750m Row 9 OH squat

LIFT: OH Squat 5 x 2 WOD: 5 Rounds 10 Body Rows 20 KB Swings @ 24/16kg EMOM 1 Rope climb (sub. 3 strict pull...

SKILL: pistols / superman squats WOD: 30 sec. AMRAP squats / 30 sec. Wall sit 30 sec. AMRAP sit ups / 30 sec. V-sit hold...

LIFT: Front Squat 5 x 2 WOD: 2-4-6-8-10-12….. Power Clean @ 135/95 T2B AMRAP in 18

LIFT: OH Squat 5 x 2 WOD: 4 Rounds 5 paralette pass through 10 lateral ABMAT hops/side 5 Burpees Rest 1 min Time each round....

SKILL: Skin the Cat 3 x 3 WOD: 4 Rounds AMRAP 1 min Front Squat @ 95/65 AMRAP 1 min Double unders Rest 60 sec...

LIFT: Front Squat 5 x 2 WOD: 5 Rounds 5 Ring push ups 5 Power Cleans 5 Jerk 5 Broad Jumps Score Load.