Tag

Strength Endurance

LIFT: Jerk – 1 RM WOD: 4 Rounds 1 min AMRAP Tire Flips 15 DB Thrusters @ 35/20 -Rest as needed between rounds- Score total...

SKILL: Sled races (3 x each) WOD: 4 Rounds 250 m Row 20 Back squats @ 135/95 15 pull ups

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 20 Ball slams @ 20/15 10 L-arm OH walking lunges @ 50/35 10 R-arm OH...

SKILL: Agility and Cone drills WOD: AMRAP in 20 24 sit ups 12 alt. TGU -score reps & load-

LIFT: Back Squat – 3RM WOD: AMRAP in 20 10 DB squat cleans @ 45/25 15 pull ups 20 box jump @ 24/20

LIFT: Snatch – 1 RM WOD: EMOM x 12 odd: 10 single leg Deadlift (HAP) even: 10 pendlay row -score load-

WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: 1 Mile Run for time WOD: EMOM x 20 3 Push jerk (HAP) 6 T2B

LIFT: Press – 5 RM WOD: 2 Rounds of…. 1/2 Tabata V-ups 1/2 Tabata Plank Hold 1/2 Tabata Slingshots 1/2 Tabata Arch Hold -Rest 2...

LIFT: Deadlift – 5 RM WOD: AMRAP in 15 30 KB Swing @ 24/16 kg 20 push ups 10 tuck jumps