Tag

Strength Endurance

LIFT: OH Squat – 5 x 2 WOD: “MARY” AMRAP in 20 5 HSPU 10 pistols (alternating) 15 pull ups

LIFT: Back Squat – 3 x 5 WOD: Partner’s – one person working at a time 5 Rounds Resisted sprint/person 20 pull ups 30 push...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 30 sec. Handstand hold 15 Russian twist / side @ 16/12 kg 10 Body Rows

SKILL: 2 x Resisted sprint WOD: Team of 3 150 push ups 300 box jumps @ 24/20″ 450 sprawls

LIFT: Press – 3 x 5 WOD: Partner Jackie 2000m Row 100 Thrusters @ 45 60 pull ups

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Deadlift @ 205/155 15 push ups 20 HK2E 15 Box Jump @ 24/20″ 10...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 50m Farmer Carry @ 100/70 lb 7 Burpees 9 Weighted step ups / leg

SKILL: Bottoms up Dual KB Press 3 x max effort WOD: 15-12-9 Pull ups Ring dips w/ 25 Double unders between sets

LIFT: Back Squat – 3 x 5 WOD: Tabata these… Ring support Russian twist @ 16/12kg K2E

LIFT: Bench Press 1 RM WOD: 1 -10 – 1 Box Jumps @ 24/20 Sprawls