BASIC: A.Back Squat 3 @ 70% 3 @ 80% 3+ @ 90% C.Skill D.WOD COMP: A.Back Squat max reps @ 80% x 8 sets B. T2B 6 x 10 unbroken C. 10.9…2.1 Strict Pull-up D.Front Lever to Back Lever 5 min E.WOD
BASIC: A.Press 3 @ 70% 3 @ 80% 3+ @ 90% B.Bent over Row 4 x 12-15 C. Skill w/class D.WOD COMP: A.Pull-up c2b, 30 second on 60 second off x 6 B.OTM 10: Muscle up 1-3 C.Handstand strict Def 7 x [...]
Basic: A. Deadlift 3 @ 70% 3 @ 80% 3+ @ 90% B. Hang Power Clean 5.5.5.5 TnG C. WOD COMP: A.Back Squat 4.4.3.3.2.2 B. Deadlift 15.15.15.15 C. GHR 5 x 8-12 D.WOD
SKILL: Back Squat @3111 5.5.3.3.3 WOD 5 Rounds for time: 10 Right hand KB Clean 53/35# 10 Left Hand KB Clean 53/35# 5 Wall Walks -12 min time cap [...]
Monday Run 1.5 miles 100 air squats 100 dips Run 1.5 miles Cash out med ball sit ups Wednesday 120 cal row 50 box jumps 90 cal row 40 box jumps 60 cal row 30 box jumps 30 cal row 20 box jumps [...]