Tag

Strength Endurance

LIFT: Snatch – 1 RM WOD: 21-15-9 Power Snatch @ 95/65 pull ups

LIFT: OH Squat – 1 RM WOD: 5 Rounds 10 sec. L-hang / L-sit 10 KB touch plank per hand 10 Wt. step ups @...

SKILL: 5 Rope climbs WOD: 3 Rounds 750m Row 15 Ball slams @ 20/15 15 Box Jumps @ 24/20

LIFT: Snatch – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 185/135 push ups

LIFT: OH Squat – 1 RM WOD: 21-15-9 Weighted step ups – Right & Left @ 35/25 Ball slams @ 25/20 Wall Ball @ 20/14

SKILL: Sled push x2 WOD: 6 Rounds 6 Manmakers 6 HK2E -post load –

LIFT: Bench Press – 1 RM WOD: 100 ft. walking OH Lunge 21 KB Swings @ 24/16 kg 100 ft. walking OH lunge 15 KB...

LIFT: Deadlift – 1 RM WOD: 5 Rounds 30 sec. Squats 30 sec. Jump squats 30 sec. Hang Power Clean @ 95/65 Rest 30 sec....

SKILL: 3x max reps HSPU WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Box Jumps @ 24/20 100 Double under’s 150 KB...

LIFT: Bench Press – 1 RM WOD: 4 Rounds 7 Thrusters @ 135/95 14 Ball Slams @ 20/15 21 Wall Ball @ 20/14