Tag

Strength Endurance

LIFT: Snatch 7 x 1 WOD: AMRAP in 15 10 push ups 10 KB Highpulls @ 24/16 kg 10 Ball slams @ 20/15

SKILL: HSPU – Handstand progressions WOD: 30-20-10-20-30 Sledge swings 15-10-5-10-15 V to Hollow Body

LIFT: Front Squat 5 x 2 WOD: AMRAP in 12 10 squats 20 KB Swings @ 24/16 kg 10 sprawls

LIFT: Bench Press 3 x 5 WOD: Row 1000m 3 Rounds of… 5 Renegade Row @ 30/25 25 KB Swings @24/16 kg then… Row 1000m

SKILL: Sled Pull 50 feet @ 200/150# – for time WOD: 4 Rounds 5 Power Clean @ 135/95 5 Front Squat 5 Split Jerk

SKILL: Sled Push 50m x 3 WOD: 5x 10 dips 20 mountian climbers per leg 10 press @ 75/45

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups

SKILL: Foot Frenzy WOD: “The Bear Complex” 7 Sets of….. Power Clean Front Squat Push Press (to back rack) Back Squat Push Press (to front...

SKILL: Quadripedal Tag WOD: 5 Rounds 6 pistols 9 Pendlay Row @ 135/95 12 KB Swings @ 32/24 kg For quality!

SKILL: Windmills 5-4-3-2-1 WOD: AMRAP in 20 5 R-KB Snatch @ 24/16 kg 5 R-OH Lunge 10 Supermans 4 L-KB Snatch 5 L-OH Lunge 10...