Tag

Strength Endurance

SKILL: Pull ups 5-4-3-2-1 WOD: 20 min Ladder DB Front Rack Lunges / per leg @ 50/35 Wall Ball @ 20/14 -start with 1 rep...

LIFT: 1 1/4 Front Squats – 5 x 2 WOD: 20 min EMOM 1 press 2 push press 3 thrusters -HAP-

LIFT: Bench Press – 3 x 4 WOD: 3 Rounds 60 sec HS Hold 30 slingshots 10 V ups

SKILL: Tire Flip WOD: Partners – 4 Rounds 2 min AMRAP Power Cleans (HAP) 1 min rest 2 min AMRAP Alt. Tire Flips 1 min...

LIFT: Deadlift – 5 x 4 WOD: 30 Man makers for time @ 40/30

LIFT: 10 min EMOM 1 snatch pull + 1 hang squat snatch @ 80% WOD: 25-20-15 Dual Kb Front Rack Squats @ 50/35 25/20-20/15-15/10 Cal...

SKILL: 150 KB Swings for time WOD: 9-6-3 strict press@ 75/55 pull ups -Rest 1 min- 15-12-9 push press @ 75/55 pull ups -Rest 1...

LIFT: Front Squat – 5 x 5 WOD: 3 Rounds 60 sec plank hold 30 sec Handstand Hold 10 Windmills

LIFT: Bench Press – 3 x 4 WOD: 4 Rounds 10 Hang Clean & Jerk @ 135/95 20 Burpee Box Jump @ 24/20

SKILL: Atlas Stone Technique WOD: 10 Rounds 3 Stone to shoulder 9 Pull ups