Tag

Strength Endurance

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 100m OH Dual KB Carry @ 20/14 kg 10 T2B 10 Box Jump @ 24/20

LIFT: Bench Press – 5 x 5 WOD: 12 min AMRAP 2 Hang Squat Clean @ 135/95 (unbroken) 8 Pull ups BENCHMARK: Team Challenge X...

SKILL: Rowling for Burpees – 3 sets WOD: 3X 5 Deadlift @ 225/185 7 C2B Pull ups 9 Goblet Squat @ 24/16 kg Complete 3...

LIFT: OH Squat – 5 x 3 WOD: 20-18-16-14-12-10-8-6-4-2 DB Suitcase Lunge Steps @ 50/35 5 Pull ups between sets

Labour Day Team WOD 3 Person Team will complete 3 Rounds for Time Person A) Row 20 Calories Person B) HS Hold / Plank Hold...

SKILL: 3 x 200m Sprints WOD: Tabata T2B Rest 2 min Tabata Hollow Rock Rest 2 min Tabata sit ups

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 600m Row 30 KB Swings @ 27/16 kg 30 Power Cleans @ 105/75

LIFT: Bench Press – 3 x 10 WOD: 400m Run 4 strict pull ups 8 Suitcase Deadlift (HAP) 6 Pull ups 12 Deadlift 8 pull...

WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 Hang Power Clean 6 Push Jerk

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 15 20 Calorie Row 15 Shoulder to OH @ 115/75 10 Burpees