Tag

Strength Endurance

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 30 Hollow Rocks 30 Mountain climbers per leg 30 KB Swings @ 24/15 kg

LIFT: Deadlift – 1 x 5 WOD: 100m Run 10 Wall ball @20/14 10 sprawl 200m Run 20 Wall ball 20 Sprawl 400m Run 40...

LIFT: Back Squat – 3 x 5 WOD: 20 Calorie Row 20 Goblet squat @ 24/16 kg 30 Cal Row 30 KB – Sumo Deadlift Highpull...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 100m Run 20 wall ball @ 20/14 10 burpees

SKILL: 400m Run for time WOD: 4 Rounds 15 push ups 10 front squat @ 115/85 5 pull ups (strict)

LIFT: Front Squat – 5 x 2 WOD: 3 min AMRAP Burpees Rest 1 min 3 min AMRAP Slingshots @ 16/12 kg Rest 1 min...

LIFT: Bench Press 3 x 5 WOD: 20 min Cap 50 Back squat @135/95 40 pull ups 30 Push press @ 135/95 50 Front Squat...

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 4 alternating pistols 4 strict pull ups

LIFT: Back Squat – 3 x 5 WOD: 12-9-6-3 OH Lunges per leg @ 45/25 Ring dips Group max wall sit

LIFT: Clean & jerk – 7 x 1 WOD: 10-8-6-4-2 Pendlay Row @ 3/4 BW 200m Run after each set