Tag

Strength Endurance

SKILL: 400m Run for time WOD: 1 min. AMRAP DB Snatch @ 45/30 (alternating) 1 min. AMRAP Wall Ball @ 20/14 2 min. AMRAP DB...

LIFT: Deadlift – 1 x 5 WOD: “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats

LIFT: Bench press – 3 x 5 @ 85% WOD: 25 HSPU 50 V to Hollow body 25 walking lunge steps 50 supermans 25 Pendlay...

LIFT: Back Squat – 3 x 5 @ 85% WOD: 4x 200m sandbag run 20 lunge steps rest 2 min

SKILL: Tabata sledge swings WOD: 42 Squat cleans @ 75/55 21 H/R push ups 30 Sq. cleans 15 H/R push ups 18 Sq. cleans 9...

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 1 wall walk, 5 pull ups, 10 OH Lunge @ 45/25 2 wall walk,...

LIFT: Front Squat – 5 x 2 @ 90% WOD: 1 Round of: 100 Double under’s 50 squats 25 Push press @ 95/65 then 2...

SKILL: Tire Flips WOD: 1000m Row then 3 Rounds of: 5 Renegade row @ 40/30 25 KB Swings @ 24/16 kg then… 1000m Row

LIFT: Bench Press – 1 RM WOD: 3 Rounds for time 12 Front sqauts @ 135/95 10 Pull ups 8 Push press @ 135/95 400m...

LIFT: Back Squat – 1 RM WOD: AMRAP in 20 10 KB Snatch @ 24/16 kg 10 T2B 10 Box Jump @ 24/20 10...