Tag

Strength Endurance

SKILL: 3 x Sled push for load WOD: 7x 7 Box Jumps @ 30/24 7 pull ups – Rest 2 min – 150 KB Swings...

LIFT: Bench Press – 3 x 5 WOD: “Diane” 21-15-9 Deadlift @ 225/135 HSPU

LIFT: Power Clean – Hang Power Clean WOD: EMOM x 15 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Jerk

SKILL: 150 Kb Swings for time WOD: AMRAP in 7 Wall ball @ 20/14 EMOM stop & complete 5 Pendlay Row @ 135/95

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 Max unbroken Thrusters @ 95/65 800m Run

SKILL: HSPU WOD: 5x 10 OH Lunges @ 45/25 10 V-ups

LIFT: Back Squat 3 x 5 WOD: 21-15-9 Power Cleans @ 155/115 Box Jumps @ 24/20″

SKILL: 1000 m Row for time WOD: AMRAP in 12 5 pistols 10 C2B pullups 20 Double under’s

LIFT: Push press – 1 RM WOD: EMOM x 10 2 Deadlift @ 75% 1RM

SKILL: 3 x max reps Double under’s WOD: 3 Rounds 25 wall ball @ 20/14 10 Clean & Jerk @ 135/95