Tag

Strength Endurance

SKILL: max push ups followed by 400m Run for time WOD: E.M.O.M. x 10 min 1 Power Clean 2 Front Squats Increase weight each minute...

LIFT: Deadlift 3RM WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: Press 5 x 3 WOD: 5 Rounds – score total plank time Row 250m max plank 3 KB Snatch / arm @ 24/16kg

SKILL: Muscle up work WOD: AMRAP in 14 7 Broad jumps 14 Ball slams @ 20/15# 21 Wall ball @ 20/14#

LIFT: Deadlift 1 x 3 WOD: Alternating Tabata Body Rows & Push ups Rest 1 min OH Lunge @ 45/25 & wall sit Rest 1...

LIFT: Press 5 x 3 WOD: 3 Rounds 1 min KB Snatch @ 24/16kg 1 min Mountain climbers 1 min Russian twist @ 16/12kg 1...

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

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: Snatch 7 x 1 WOD: 21-15-9 Deadlift @ 225/155 Strict pull ups No timer.