Tag

Strength Endurance

SKILL: Burgener warm up & prep WOD: 3-6-9-12-15-18-21-24-etc…… T2B Push ups Power Cleans @ 135/95 10 ft HS Walk or 30 sec HS Hold

WOD: “COE” 10 Rounds 10 Thrusters @ 95/65 10 Ring Push Ups

SKILL: Rope Climb Technique WOD: 4 Rounds 1 min Max Effort Assault Bike 15 Thrusters @ 115/75 Rest 3 min

SKILL: D-Ball Clean Technique WOD: 7-5-3-1 Bar MU or 15-12-9-6 Pull ups -AND_ 21-18-15-12 D-Ball Cleans @ 100/70

STRENGTH: 10 min EMOM Snatch Pull + Squat Snatch @ 80% WOD: Partner’s – 3 Rounds 50 Pull ups 100 DB Snatch 200 DU’s

SKILL: Agility Ladder WOD: Run 1600m 40 push ups 40 sit ups Run 800m 30 push ups 30 sit ups Run 400m 20 push ups...

SKILL: Burgener warm up WOD: AMRAP in 18 3 Power Snatch @ 115/85 2 Rounds of Cindy 1 Rope Climb

STRENGTH: Back Squat 3 x 5 WOD: 75 Thrusters for time @ 115/75

SKILL: 400m Run for Time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 Hang Power Clean 6 Push Jerk

SKILL: Favourite 4 WOD: 3 Rounds 5 strict HSPU 7 Deadlift @ 315/205