Tag

Strength Endurance

LIFT: Bench Press – 1 RM WOD: 4 Rounds 8 Ring push ups 16 T2B 32 KB Highpull @ 24/16 kg

SKILL: Double under’s – 10 min practice WOD: Teams of 3 Complete 2 Rounds: 3 min AMRAP bear crawl relay 3 min AMRAP dual OH...

LIFT: Back Squat – 1 RM WOD: 15 T2B 25 Squat Cleans @ 135/95 50 DB Snatch @ 45/30 (alt.) 25 Squat clean 15 T2B

LIFT: Push press – 3 RM WOD: 4 Rounds of 1 min Intervals Tire Flips @ 450/250 K2E Row for Calories -Rest-

SKILL: T2B progressions WOD: Partner AMRAP in 20 A) 30 Cal Row B) Max goblet squats @ 24/16 kg -alternate each round-

LIFT: Deadlift – 3 RM WOD: 4 Rounds of 30/30 Intervalsof the following A) Push press @ 95/65 B) Ball slams @ 20/15 C) Ring...

LIFT: Press – 3 RM WOD: Inverse Tabata Thrusters @ 135/95 Rest 2 min Tabata slingshots @ 16/12 kg Rest 2 min Inverse Tabata L-Hang

SKILL: Rope climb drills – ME in 2 min WOD: 10-8-6-4-2 Back Squat @ BW 250m Row after each set

LIFT: Front Squat – 5 RM WOD: 400m Row 12-10-8-6-4-2 KB Swing @ 32/24 kg 2-4-6-8-10-12 Pendlay Row @ 115/85 400m Row

LIFT: Bench Press – 5 RM WOD: “Karen” 150 Wall balls @ 20/14