Tag

Strength Endurance

SKILL: Sledge swings – TABATA WOD: 3 Rounds 10 Deadlift @ 205/155 15 pull ups 20 supermans 15 box jump @ 24/20 10 HK2E

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 20 DB Snatch @ 45/30 20 walking lunge steps 20 sit ups

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 20 10 G2OH @ 95/65 10 T2B 10 Front Squat @ 95/65

SKILL: skin the cat – lever progressions WOD: 50-40-30-20-10 OH walkin glunges @ 45/25 KB Swings @28/20 kg

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 500m Row 10 Box Jump @ 24/20 10 Ball slams @ 20/15 10 Wall ball...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 10 Pendlay Row @ 115/75 1 Rope climb (increase by 1 rep every round)

SKILL: Max Height Box Jump WOD: 5 Rounds 250m Row 20 Hang Squat Cleans @ 35/20 DB 15 Ball slams @ 20/15

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 14 7 Power Clean @ 135/95 14 Wall Ball @ 20/14 21 Double under’s

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 6 Power Snatch @ 75/55 8 OH Lunge steps w/ BB

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 14 7 Hang Power Clean @ 135/95 7 T2B