Tag

Strength Endurance

SKILL: Burgener Prep WOD: 20 min to find heaviest complex: 1 Power Clean + 1 Hang Power Clean -THEN- Reduce weight to 75% Complete Max...

LIFT: Snatch – 7 x 1 @ 80% WOD: AMRAP in 14 21 Calories Assault Bike 21 KB Swings @ 24/16 kg 21 Wall Ball...

LIFT: OH Squat – 5 x 3 @ 75% 3RM WOD: 2 Rounds 50 Dual Front Rack KB Lunge steps @ 24/16 kg 50 Double...

SKILL: Plank Wars WOD: 400m Front Rack Dual KB Carry -every drop complete 20 squats before continuing-

LIFT: Press – 3 x 10 @ 65% 5RM WOD: Complete 3 Rounds 10 KB Swings @ 24/16 kg 1 Bar MU (sub ring MU...

LIFT: Deadlift – 5 x 5 @ 75% WOD: -Row 750m- 3 Rounds of 5 renegade row 10 alt. pistols -Row 750m-

SKILL: 3 x 20 sec plate hop drills WOD: 4 Rounds 400m Run 30 DB Power Cleans @ 40/30 30 Wall Ball @ 20/14 -Rest...

LIFT: Hang Power Snatch – 1 RM WOD: 5 Rounds 12 sec Max Effort Push ups (fast) 48 sec Slow Recovery PVC Floor Press

LIFT: OH Squat – 1 RM WOD: 4 Rounds 60 sec plank hold 15 sec L Hang hold 20 sit ups

SKILL: Atlas Stone Cleans WOD: 4 Burpees 4 Stone to Shoulder 8 Burpees 8 Stone to Shoulder 12 Burpees 12 Stone to Shoulder 16 Burpees...