Tag

Strength Endurance

SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body

LIFT: Press – 5 x 3 WOD: Partner AMRAP in 8 1 Resisted sprint each 20 Partner Wall Ball (over rig) @ 20/14

LIFT: Back squat – 3 x 5 WOD: Partner AMRAP in 15 40 squats 30 push ups 20 pistols 10 T2B

LIFT: Snatch – 7 x 1 WOD: 50 Back squat @ 135/95 25 pull ups 40 Back squat @ 105/65 20 pull ups 30 Back...

SKILL: 3 x 10 push ups (planche, unbalanced, HSPU..) WOD: 4 Rounds 500m Row 20 Lunge steps 10 T2B

LIFT: Front Squat – 5 x 2 WOD: EMOM x 10 Adding weight each round 1 strict press 2 push press 3 jerk

LIFT: Snatch – 7 x 1 WOD: Tabata these…. Hollow rock / Rocking arch Rest 1 min OH Lunge @ 45/25 / Ball slams @...

WOD: “Murph” 1 Mile Run 100 pull ups 200 push ups 300 squats 1 Mile Run

LIFT: Front squat – 5 x 2 WOD: 5 Rounds 2 Rope climb 10 Pendlay Row @ 135/95 20 DB Snatch (alt.) @ 50/40 30...

LIFT: Bench Press – 3 x 5 WOD: Partner AMRAP in 10 Partner A performs a 50 foot walking OH lunge @ 45/25 while Partner...