Tag

Strength Endurance

LIFT: Press – 5 x 3 @ 80% 3 RM WOD: AMRAP in 16 50 foot Front Rack DB lunge @ 50/35 15 pull ups

LIFT: Deadlift – 3 x 8 @ 65% 5RM WOD: Tabata – rotating stations for 8 rounds dips T2B Double under’s

SKILL: 4 Rounds 60 sec plank 25 Hollow rock WOD: 200 Heavy KB Swings *2 lengths of bear crawl per drop

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 10 to 1 Dual KB Squat Clean 10 to 1 Sprawls

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: 21-15-9 pullups Romanian Deadlift @ 95/75 Supermans

SKILL: 200m Row sprint 2 x 100m Row sprint WOD: 1-2-3-4-5-6-7-8-9-10 Weighted step ups – HAP 5 Box jump after each set

LIFT: Deadlift – 1 RM WOD: 120 Double under’s 40 C2B pullups 40 Hang Power Snatch @ 75/55 120 Double under’s

SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg

LIFT: Press – 5 RM WOD: AMRAP in 9 6 slingshots @ 24-16 kg 9 T2B 12 KB Swings @ 24/16 kg

SKILL: Skin the Cat WOD: EMOM x 30 1 Power Clean 1 Hang Power Clean Cashout Assault Bike – 30/20 Calories