Tag

Strength Endurance

LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 3 Stone 2 Shoulder 3 Bar Muscle ups (sub 3 pull up + 3 dip)

LIFT: 10 min EMOM: 1 snatch pull + 1 hang squat snatch WOD: 30 Man makers for time @ 40/30 lb

SKILL: 150 KB Swings for time WOD: EMOM x 25 A) 1 hang squat clean + 3 push jerk B) 2 hang sq. clean +...

LIFT: Press – 5 x 3 WOD: Tabata these: partner “clap” plank (in push up plank position) -rest 1 min- partner under/over (partners alternate each...

LIFT: Bench press – 3 x 5 WOD: AMRAP in 15 15 KB Swings @ 32/24 kg 15 Thrusters @ 75/55 15 Hang Power Snatch...

SKILL: Double under’s – 10 min EMOM WOD: 20 min EMOM odd: 10 single leg Deadlift – HAP even: 5 Pendlay Row – HAP...

LIFT: OH Squat – 5 x 2 WOD: “Karen” 150 Wall Ball for time @ 20/14 LB

LIFT: 10 min EMOM: 2 push press + 1 push jerk + 1 split jerk WOD: 5 Rounds 10 push ups 10 pull ups

SKILL: Tire Flips – 10 min to find max WOD: Tabata these: paralette pass thru Ball slams @ 20/15 Mountain climbers Hollow Rock

LIFT: Press – 5 x 3 WOD: 12 thrusters @ 115/85 24 Box jumps @ 24/20 48 KB Swings @ 24/16 kg 1000m Row 48...