Tag

Strength Endurance

LIFT: Front Squat – 3 RM FRIDAY THE 13TH WOD: AMRAP in 13 Crap Shoot Roll the dice – complete the exercise, roll again. 2...

SKILL: Pull ups 5 x 3 Remembrance Day WOD: 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Thrusters @ 75/55 11...

LIFT: Press – 5 RM WOD: 30 Goblet Squats @ 20/14 kg 30 Hollow Rock 30 thrusters @ 95/65 30 Hollow Rock 30 Goblet Squats...

LIFT: Back Squat – 5 RM WOD: 600m Run then…5 Rounds of 5 HSPU 10 alternating pistols then… 600m Run

SKILL: Tire Flips WOD: EMOM x 16 1 Squat Clean @ 135/95 1 Hang Power Clean 2 Front Squat

LIFT: OH Squat – 5 RM WOD: 21 min EMOM – alternate b/w 3 exercises each minute A) 6 strict press @ 85% 5RM B)...

LIFT: Front Squat – 5 RM WOD: AMRAP in 15 5 paralette pass thru 10 Russian twist / side @ 16/12 kg 15 Ball slams...

SKILL: pull ups – 5 x 3 strict or weighted WOD: EMOM x 15 min 1 Power clean @ 135/95 1 Hang squat clean

LIFT: Press – 3 RM WOD: 1 min AMRAP SLDL @ 95/65 1 min AMRAP KB Swings @ 24/16 kg 1 min AMRAP Pendlay Row...

LIFT: Back Squat – 3 RM WOD: EMOM x 10 min. odd: 20 push press @ 115/75 even: 20 sandbag lunges @ 45/25