Tag

Strength Endurance

SKILL: pull ups – 5 x 3 WOD: AMRAP in 10 2 wall walk 4 alternating pistols 8 Pendlay row 2 115/75

LIFT: Press – 5 x 5 WOD: EMOM x 12 1 Clean 3 Front Squat 1 Jerk

SKILL: Tire Flips WOD: 4 Rounds 240 m Row 12 OH Squat @ 115/75 6 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 5 Tire Flips 200m Run

LIFT: OH Squat – 5 x 2 WOD: EMOM for 10 min 1 Squat Clean @ 85% IRM

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 21 Box Jumps @ 24/20″ 15 Deadlift @ 185/135 9 push ups

SKILL: Handstand / HS Walk WOD: 50 Lunge steps 10 Burpees 40 Mountain climbers / leg 10 Burpees 30 DB Cleans @ 30/20 10 Burpees...

LIFT: Press – 5 x 5 WOD: EMOM x 12 min 5 thrusters @ 95/65 10 push ups

LIFT: Back Squat – 5 x 5 WOD: 8x 10 Ball slams @ 20/15 50 ft. OH walking lunge w/ slam ball 10 touch plank

SKILL: Burgener warm up WOD: AMRAP in 8 Hang Power Clean @ 185/135 -every break complete 30 air squats- REST 4 min AMRAP in 4...