Tag

Strength Endurance

LIFT: 10 min EMOM: 1 clean pull + 1 power clean + 1 hang squat clean WOD: 3 Rounds 1 min AMRAP Mountain climbers 1...

SKILL: Pistols & Ring Dips 5-4-3-2-1 WOD: 10X 4 Back Squat (HAP) 36 Double under’s 8 Burpees BENCHMARK: “Nate”

LIFT: Deadlift – 5 x 5 WOD: 3 Rounds 400m Run 30 KB Swings @ 32/24 kg 20 Pull ups

LIFT: Bench Press – 3 x 8 WOD: 21-15-9 Calories on Assault Bike DB Thrusters @ 40/30

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch WOD: Run 200m 10 T2B Run 200m 10 Sit ups Run 200m 20 T2B...

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 16 10 Calorie Row 20 T2B 30 DB Cleans @ 35/25

LIFT: Press – 3 x 10 WOD: Partners complete 4 Rounds 2 min AMRAP Power Cleans @ 135/95 2 min AMRAP Burpees 2 min AMRAP...

WOD: “Eva”

LIFT: Deadlift – 5 x 5 WOD: 40 KB Snatch @ 24/16 kg 5 Ring Dips 10 Pull ups 10 Ring Dips 20 Pull ups...

LIFT: Snatch – 7 x 1 WOD: 12 min EMOM ODD 6 Med Ball Cleans @ 20/14 EVEN Death by Burpees