Tag

Strength Endurance

LIFT: Deadlift – 1 RM WOD: 10 Rounds of Cindy – 15 min cap 5 pull ups 10 push ups 15 squats

SKILL: Tabata Row Sprints for Calories WOD: 20 min Cap 50 Burpees 40 Double under’s 30 sit ups 20 Alternating DB Snatch @ 45/25 10...

LIFT: OH Squat – 3 RM WOD: Tabata this….. Ball slams @ 20/15# Rest 1 min Plank Rest 1 min V to Hollow body

SKILL: Agility WOD: Partner Chipper – 30 min Cap 100 Box Jump @ 24/20 50 pull ups 100 KB Swings @ 24/16 kg 50 T2B...

LIFT: Front Squat – 3 RM WOD: “Taylor” 4 Rounds 400m Run 5 Burpee Muscle up

LIFT: Snatch – 3 RM WOD: 50 Kb Swings @ 24/16 kg 50 sit ups 50 KB Swings 50 Russian Twist @ 16/12 kg 50...

LIFT: OH Squat – 3 RM WOD: 5 rounds for time 10 squat jump 10 T2B 20 KB Swing @ 24/16 kg

SKILL: Agility drills WOD: AMRAP in 10 2 pistols per leg (alternating) 2 strict pull ups

LIFT: Jerk – 3 RM WOD: AMRAP in 10 10 Front squat @ 135/95 20 KB Snatch @ 20/14 kg 40 Double under’s

LIFT: Bench Press – 3 RM WOD: 1000m Row Then… 5 Rounds of 15/10 pull ups 7 push jerk @ 115/85 – 16 min Cap...