Tag

Strength Endurance

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 10 Calorie Row 50 foot walking KB Lunges @ 2x16kg/2x12kg 20 Cal Row 50...

SKILL: Rope climbs – 2 min AMRAP WOD: For time…. 30 Burpees 30 Pull ups 30 thrusters @ 95/65

LIFT: Deadlift – 1 x 5 WOD: 5X 3 Tire Flips 200m Run 1 Rope Climb

SKILL: T2B skill work WOD: “Nancy” 5 X 400m Run 15 OH Squats @ 95/65

LIFT: Snatch – 7 x 1 WOD: Tabata…. ball slams @ 20/15 wall ball @ 20/14 KB swings @ 24/16 kg push press @ 75/55...

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 15 50ft. walking lunge 10 push ups 200m Run

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 8 Push press @ 115/85 12 alt. pistols

SKILL: Balance drills WOD: AMRAP in 16 6 thrusters @ 95/65 12 Over bar burpees 400m Run

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 5 KB Highpull @ 32/24 kg 10 KB Swings @ 32/24 kg 15 Squat thrusts

SKILL: Double unders – 10 min EMOM WOD: AMRAP in 20 5 Deadlift @ BW 10 Pull ups 100m Sprint