Tag

Strength Endurance

WOD: “The Chief” 5 Rounds 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Air Squats -Rest 1 min bw rounds-

SKILL: 500m Row for time WOD: 5 Rounds 90 sec Wall Sit 15 DB Squat Cleans @ 50/35 -Rest 1 min b/w rounds-

SKILL: Seated sled pull WOD: 5 Rounds 30 Calorie Row 20 K2E 10 Pendlay Row @ 115/85 -25 min Cap-

SKILL: Rope Climb Technique – 2 min Max Ascents WOD: 3 Rounds 18 DB Power Cleans@ 50/35 15 DB Front Squats 12 DB Push Jerk

SKILL: Dodgeball WOD: Partner Relay 30 Calorie Row each then AMRAP 1 Burpee Box Jump Over @ 24/20 1 Goblet Squat @ 24/16 kg 1...

SKILL: Muscle up transitions & progressions WOD: 5 Rounds 3 sec False grip Pull to sternum 3 sec hold 3 sec transition 3 sec dip...

WOD: 12 DAYS of CHRISTMAS 1 Muscle Up 2 HSPU 3 T2B 4 Pistols 5 Ring Rows 6 Goblet Squat @ 24/16kg 7 Ball slam...

SKILL: 3 Rounds w/ 90 sec rest between Rounds 2 Scissor V-up to PVC/Bar + 2 Straight arm Lat Pulls to Hips 4 Scissor V-up...

SKILL: Burgener WOD: “Isabel” 30 Snatch @ 135/95 -PLUS- “Grace” 30 Clean & Jerk @ 135/95

SKILL: 60 sec Max Calorie Assault Bike WOD: 4 Rounds 10 KB Swing – R arm 10 KB Swing – L 10 Russian Swing 10...