WOD 0171 FRONT SQUAT
WARM UP: 200 M RUN 15 WEIGHTED STEP UPS 15 TOES TO BAR SKILLS: SQUAT FIX FRONT SQUAT STRENGTH: TAKE 12 MINUTES TO FIND 1 RM FRONT SQUAT WEIGHTED PISTOLS 3X5 WOD: “KAREN” 150 WALL BALLS 20/14 FOR TIME
WOD 0168 HIGH PULLS
WARM UP: 400 M RUN 15 REVERSE HYPERS 3 ROUNDS SKILLS: L-SIT PROGRESSION STRENGTH: JUMPING GOODMORNINGS 4X5 CLEAN HIGH PULLS 5X2 HEAVY AS POSSIBLE GLUTE HAM RAISES 3X5 WOD: 3 MINUTE AMRAP 4 THRUSTERS 95/65 8 BOX JUMPS 24/20 12 KB SWINGS 55/35 REST 1 MINUTE, DO 4 ROUNDS
WOD 0167 BENCH PRESS
WARM UP : 1000 M ROW 150 DOUBLE UNDERS 25 TOES TO BAR SKILLS: HANDSTAND PRACTICE 5 MINUTES STRENGTH: BENCH PRESS 9X3 @60% 1RM+ 40% A.R. BANDS/CHAINS SKULL CRUSHERS 3X8 RING PUSH UPS 3X MAX WOD: HANG POWER CLEAN 50% BODYWEIGHT PUSH PRESS 50% BODYWEIGHT * DO 1 REP OF EACH MOVEMENT THE FIRST MINUTE, Read more...
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