Tag

Strength Endurance

LIFT: Press – 3 RM WOD: ” Karen” 150 Wall Ball @ 20/14

LIFT: Back Squat – 3 RM WOD: 3 Rounds 250m Row 10 man makers @ 30/20

SKILL: Double under’s – 10-30 reps EMOM for 10 min WOD: 5 Rounds of 30 second Intervals OH Lunge @ 45/25 Russian twist @ 16/12...

LIFT: Back Squat – 5 RM WOD: 5 Rounds 5 Pendlay Row @ 135/95 5 strict pull ups (weighted as necessary) -Rest 30 sec.-

SKILL: Double under’s – 10-30 reps EMOM x 10 minutes WOD: Inverse Tabata Tuck Jumps Rest 1 minute Tabata Wall Sit

LIFT: Bench Press – 1 RM WOD: AMRAP in 12 5 Burpees 15 Foot Rope climb 30 Double under’s

LIFT: Press – 1 RM WOD: AMRAP in 15 20 KB Swings @ 24/16 kg 15 K2E 10 Touch plank

LIFT: Back Squat – 1 RM WOD: 3 Rounds 10 weighted step ups @ 45/25 10 push press @ 95/65

LIFT: Bench press – 3 RM WOD: 15-12-9-6-3 Deadlift @ 75% of 5RM push ups

LIFT: Press – 3 RM WOD: 75 Thrusters for time @ 95/65 – EMOM complete 5 burpees-