Tag

Strength Endurance

SKILL: Max height box jump WOD: AMRAP in 15 10 Body Rows 10 Burpees 10 Alternating pistols

LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 1 Squat Clean @ 135/95 2 Hang Power Cleans 4 Front Rack Lunges

LIFT: Snatch – 7 x 1 WOD: 15 DB Squat Clean @ 40/30 30 T2B 30 Box Jump @ 24/20 15 DB Thrusters @ 40/30...

SKILL: 1000m Row WOD: 3 Rounds 20 Hollow Rock 20 Russian Twist @ 16/12 kg 20 Superman Rock 20 Windmills @ 16/12 kg

LIFT: Front Squat – 5 x 2 WOD: AMRAP – 4 Rounds 30 sec. Box Jumps @ 24/20 30 sec. T2B 30 sec. Broad Jumps...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 2 Rope climbs 4 alternating pistols 8 C2B pull ups -Rest 1 min b/w rounds-

“Filthy Fifty” 50 Box Jumps @ 24/20 50 jumping pull ups 50 KB Swings @ 16 /12 kg 50 walking lunge steps 50 K2E 50...

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 30 Wall Ball @ 20/14 20 Burpee over bar 10 Push press @ 135/95

12 Days of Christmas On the first day of Christmas my true love gave to me…. 1 Muscle up 2 HSPU 3 T2B 4 pistols...

LIFT: Clean and Jerk – 7 x 1 @ 90% WOD: 15-12-9 Back Squat at 225/155 6-3-1 Bar muscle ups