Tag

Strength Endurance

Skill: 2 x sled sprints WOD: 20 min EMOM – alternating odd: 5 Russian step ups per leg (HAP) even: 10 V ups

LIFT: Back Squat – 3 x 5 WOD: 60 Calorie Row 20 Shoulder to OH @ 155/115

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)

SKILL: Core Complex – 10x WOD: Complex 5 Rounds of the following complex: 10 KB Swings @ 24/16 kg 1 pull up (strict and/or weighted)...

LIFT: Front Squat – 5 x 2 WOD: 25 Pull ups 50 Box jumps @ 24/20 100 OH Squats @ 45/35 50 Cal. Row 25...

SKILL: Sledge swings – Tabata WOD: 30 min AMRAP 1000m Row 25 Push Press @ 75/55 150 foot Farmer Carry (HAP)

LIFT: Back Squat – 3 x 5 WOD: Tabata ….. paralette pass thru OH Lunge @ 45/25 Hollow body hold

LIFT: Snatch – 7 x 1 WOD: 16 min AMRAP 300m Row 10 Squat cleans @ 135/95 10 T2B

SKILL: 500m Row for time WOD: 20 min AMRAP 20 Deadlift @ 225/155 40 Wall ball @ 20/14 20 Hang Cleans @ 155/115 40 Wall...

LIFT: Front Squat – 5 x 2 @ 80% 1RM WOD: 21-15-9 DB Squat Clean to Thruster @ 45/30 Burpees