Tag

Strength Endurance

SKILL: Tic Tac Toe Relay WOD: 30 min EMOM odd: AMRAP Thrusters even: Rest men = 115-185 women = 55-95 Pick a weight to average...

LIFT: OH Squat – 5 x 2 WOD: 5 -10-15-20-25 Deadlift @ 155/95 5-10-15-20-25 Body Rows AMRAP in 12

SKILL: Touch plank relay WOD: “Badger” 3 Rounds 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

SKILL: T2B WOD: 6 Rounds 9 Stone to shoulder 9 HSPU

LIFT: Press – 5 x 3 WOD: AMRAP in 10 14 alt. pistols 7 power cleans @ 115/85

LIFT: Back Squat – 3 x 5 WOD: EMOM….to failure 5 push press @ 135/95 5 ring dips

SKILL: 1 Mile Run WOD: 50m Walking lunge to…. FRAN 50m walking lunge to finish

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 5 Rounds AMRAP Shoulder to OH – no rack @ 75% C&J weight Run...

LIFT: Front Squat – 5 x 2 @ 90% WOD: 30-20-10-20-30 sledge swings 15-10-5-10-15 HK2E ME-ME-ME-ME-ME HS hold