Tag

Strength Endurance

LIFT: Snatch – 1 RM WOD: 5 Rounds 15 sec max reps Pendlay Row @ 115/75 45 sec slow Recovery Band Rows

LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run

SKILL: Agility – 3X 30 second plate hops followed by 30 second rest, 60 sec max tuck jumps, 60 sec max plate hops WOD: 1...

LIFT: Front Squat – 5 RM WOD: 10-20-30-40-50 KB Highpulls @ 24/16 kg 3-6-9-12-15 Dips

“MURPH” 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

SKILL: Assault Bike Sprints – 15/45 WOD: 100 Turkish Get Ups for time -score weight and time-

LIFT: Deadlift – 5 RM WOD: 21-15-9 Row for Calories Front Squat @ 135/95 T2B

LIFT: Bench Press – 5 RM WOD: AMRAP in 18 50 Suitcase Deadlift – Heavy 10 Pullups 40 Suitcase DL 15 Pull ups 30 Suitcase...

SKILL: Rope Climbs WOD: AMRAP in 16 10 Dual KB Beggars @ 16/12 kg 15 Wall Ball @ 20/14 200m Run

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 A) 5 HSPU B) 10 Ring Dips C) 10 DB Rows