Tag

Strength Endurance

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 500m Row 12 thrusters @ 95/65 12 T2B

LIFT: Snatch – 7 x 1 WOD: Inverse Tabata Hang Rest 1 min Tabata Slams @ 20/15 Rest 1 min Inverse Tabata L-sit

SKILL: 500m Row for time WOD: 3 Rounds – AMRAP 1 min. Wall Ball @ 20/14 Rest 1 min 1 min. push ups Rest 1...

LIFT: Front Squat – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 pull ups

LIFT: Snatch – 7 x 1 WOD: EMOM x 15 1 Squat Clean 2 Front rack lunge steps

SKILL: Double under’s WOD: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead @ 105/75 Body Rows

LIFT: Bench press – 3 x 5 WOD: Partner AMRAP in 3 min Front squats @ 95/65 – Rest 2 min – Partner AMRAP in...

SKILL: Push ups WOD: AMRAP in 15 10 Deadlift @ 60% of 5 RM 20 Box Jump Overs @ 24/20 10 Body Rows

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9...

LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30...