Tag

Strength Endurance

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 4: 400m Run then max reps Push press @ 95/65 -REST 1 min- AMRAP in 4: 400m Run then...

SKILL: 400m Run for time WOD: AMRAP in 15 10 V-ups 15 squat jumps 20 KB Swings @ 24/16 kg

SKILL: V to Hollow Body – “Sally” version WOD: EMOM x 12 min 1 Deadlift @ 135/95 1 Power clean 1 Hang power clean

SKILL: Agility ladder drills WOD: 21-15-9 thrusters @ 95/65 Step ups w/ bar in front rack

SKILL: 100m sprints x 5 WOD: 3 Rounds of… 1 min AMRAP strict press @ 50% 5×3 wt. 1 min AMRAP KB Highpull @ 24/16...

SKILL: Turkish Get up 5 x 2 WOD: AMRAP in 15 5 V-ups 10 OH Squats @ 95/65 15 squat thrusts

SKILL: squat ball WOD: 5 Snatch @ 135/95 40 Double under’s 10 Snatch @ 115/85 40 Double under’s 20 Snatch @ 75/55 40 Double under’s

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 14 min EMOM odd minutes perform 5 Pendlay Row for quality at 50% BW even...

SKILL: 400m Run WOD: “Cindy” 5 pull ups 10 push ups 15 squats AMRAP in 20

SKILL: Sled Push WOD: 5x 10 snatch @ 75/55 30 sec. chin up hold 10 snatch 60 sec. plank hold -20 min Cap-