Tag

Strength Endurance

LIFT: OH Squat – 5 x 2 WOD: As Partners, each person does the required number of reps. Neither can advance until reps complete. One...

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 20 Wall ball @ 20/14 10 Dips

SKILL: Sled push x 2 WOD: 2 RFT 500m Row 40 KB Swings @ 24/16 kg 30 Sit ups 20 Ball slams @ 20/15# 10...

LIFT: OH Squat – 5 x 2 WOD: Open WOD 14.4 AMRAP in 14 60 Cal Row 50 T2B 40 Wall ball @ 20/14 30...

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 10 Pendlay Row @ 135/95 Max HSPU

SKILL: 3 Resisted sprints WOD: 3 Rounds for time 40 squats 30 push press @ 75/55 20 Front rack lunges @ 75/55 10 burpees

LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb

LIFT: Bench Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Hollow Rock KB Swings @ 32/24 kg Ball slams @ 20/15

SKILL: 6 x 3 pistols per leg WOD: 21-18-15-12-9-6-3 Power cleans @ 135/95 T2B AMRAP in 15

LIFT: Back Squat – 3 x 5 WOD: 10 to 1 Pull ups 1 to 10 Single leg Deadlift / side @ 24/16kg