Tag

Strength Endurance

LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Wall balls @ 20/14 sit ups

SKILL: Handstand skills WOD: 7 Rounds 7 shoulder to overhead @ 115/85 7 C2B pull ups – EMOM 10 Double under’s –

LIFT: Back Squat – 3 x 5 WOD: Partner AMRAP in 15 A) Hang from rig while ….. B) performs 15 Wall Ball @ 20/14...

LIFT: Push Press – 5 RM WOD: 400m Run 20 Power Snatch @ 115/75 400m Run 20 Hang Power Snatch @ 115/75 400m Run

SKILL: 3 x Sled Push WOD: AMRAP in 12 10 Pendlay Row @ 95/65 30 Squats

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 14 15 Wall ball @ 20/14 10 OH Lunge steps w/ med. ball Run 200m...

LIFT: Clean & Jerk – 7 x 1 WOD: Partner’s complete AMRAP in 14 Partner A) 10 Body Rows & 5 HSPU Partner B) max...

SKILL: 400m Run for time WOD: EMOM x 18 Odd = 6 thrusters @ 115/75 Even = 12 T2B

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 15 30 KB Swings @ 24/16 kg 20 push ups 10 K2E

LIFT: Clean & Jerk – 7 x 1 WOD: 10 to 1 pull ups 1 to 10 Deadlift @ 205/155