Tag

Strength Endurance

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Renegade Row @ 40/30 10 SLDL @ 95/65

SKILL: 500m Row for time WOD: 5 X 10 Front Rack Lunges @ 115/85 20 Ball slams @ 20/15 suicide sprint

LIFT: Bench Press- 3 x 5 WOD: 5 Rounds 10 push ups 1 Rope climb 10 strict press @ 75/55 25 Cal Row

LIFT: Back Squat – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 KB Swings @ 24/16 kg Sit ups

SKILL: Ring supports & L – sits WOD: 3 Rounds – AMCAP in 3 min 10 Front squat @ 185/135 10 Box jump @ 30/24...

LIFT: Clean & jerk – 7 x 1 WOD: Teams of 4 AMRAP in 5 – Sled Relay @ 145# AMRAP in 5- Rope Climb...

LIFT: Front Squat – 5 x 2 WOD: Teams of 3 – similar strength – Complete 300 Lunges 1 person – Deadlift Hold 1 person...

SKILL: Max Height Box Jump WOD: Partners will complete: 25 pull ups each to buy in (work together) Then, 1 person working at a time,...

LIFT: Bench press – 3 x 5 WOD: Four Leaf Clover -Complete 3 Rounds of 1 min intervals- Sit ups Mountain climbers Ball slams @...

LIFT: Back Squat – 3 x 5 WOD: 18 min EMOM (alt. each minute) A) 10 T2B B) 5 Hang Power Clean (HAP) C) 10...