Tag

Strength Endurance

LIFT: Snatch – 7 x 1 WOD: EMOM x 16 A) 100m Row B) 10 single leg Deadlift – HAP

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...

SKILL: Core Complex – 10x WOD: 50 pull ups then 12-1 Heavy Kb Swings and 1-12 dips (rings if you got ’em) then 50 pull...

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s

LIFT: Deadlift – 5 x 5 WOD: 20 to 2 DB Snatch @ 50/35 10 to 1 Broad Jump

SKILL: Tire Flips WOD: 400m Run to buy in, 2 Rounds of 50 KB Swings @ 24/16 kg 40 Burpees 30 alt pistols 20 pull...

LIFT: Snatch – 7 x 1 WOD: Run 200m 21 DB clusters @ 45/30 Run 400m 15 clusters Run 800m 9 clusters

LIFT: OH Squat – 5 x 2 WOD: Partners (1 person working) 100 T2B 75 Burpee Box Jump 100 Push Jerk *200m Run every 4...

LIFT: Front Squat – 5 x 2 WOD: Partners 3 Rounds 20 stone to shoulder – rep for rep 150 Double under’s – 1 person...

SKILL: 1 mile RUN WOD: 3 Rounds 60 sec plank 30 Hollow Rock 60 sec plank 30 sit ups