Tag

Strength Endurance

LIFT: Jerk – 5×2 WOD: 3 Rounds 50 foot offset OH KB walk (light bell OH, heavy bell farmer style) 10 supermans 50 foot offset...

LIFT: Bench Press – 3×5 WOD: AMRAP in 15 3 Hang Power Clean @ 135/95 6 T2B 9 Box Jump @ 24/20

SKILL: Pizza delivery tag WOD: 50 Back squat @ 135/95 25 pull ups 50 SLDL @ 95/65 25 pull ups

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Front rack lunges @ 115/85 20 C2B pull ups 40 Double under’s

LIFT: 1 Snatch pull + 1 squat snatch EMOM x 10 WOD: EMOM x 15 5 Ring dips 15 KB Highpull @ 24/16 kg

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 5 OH Squat @ 95/65 250m Row 10 OH Squat 500m Row 15 OH Squat...

LIFT: 1 Clean + 2 Front Squat EMOM for 10 min WOD: 4 Rounds 20 Back Squat @ 135/95 20 Box Jumps @ 24/20

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 10 Body Rows 20 KB Swings @ 32/24 kg

SKILL: muscle ups / muscle up transitions WOD: 4x 50 foot walking lunge 12 push press @95/65 6 Front squat

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 pull ups 10 push press @ 95/65 15 thrusters