Tag

Strength Endurance

LIFT: Bench Press – 3 x 5 WOD: 6 Rounds 6 Manmakers @ 35/25 12 V to Hollow body

LIFT: Deadlift 1 x 3 WOD: AMRAP in 15 50 Double under’s 15 sit ups 5 Clean & jerk @ 135/95

SKILL: Sled Push 2-3 x for 50 feet WOD: AMRAP in 15 5 G2OH @ 185/135 10 G2OH @ 155/105 15 G2OH @ 115/85 20...

LIFT: Snatch – 7 x 1 WOD: 3 Rounds 15 HSPU 30 Double under’s 60 Calorie Row – 14 min cap –

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 goblet squat @ 24/16 kg 10 weighted step ups 10 slingshots

SKILL: HSPU / Handstand hold / Frog stand WOD: 20 min EMOM 2 Hang Clean 1 Split Jerk

LIFT: Bench Press – 3 x 5 WOD: 36*-24*-12 Hollow Rocks Russian twist per side @ 16/12 kg * between sets Run 100m with sandbag...

LIFT: Deadlift – 1 x 5 WOD: 5 Rounds of…. 30 second Intervals squats broad jumps Hang power cleans @ 95/65 -rest-

SKILL: pistols 5-4-3-2-1 (per leg) WOD: AMRAP in 12 6 Burpee Box Jump @ 24/20 12 Deadlift @ 185/135

LIFT: Snatch – 7 x 1 WOD: In 12 min. complete 80 wall ball @ 20/14 – with remaining time establish a 1 RM Thruster...