sports lab strength and conditioning

WOD

Skill – Pistols

Met Con – For time
2000m Row
50 Alternating Pistols
30 Hang Cleans 195/113

WOD

Strength – Deadlift 5×3

Met Con – 7 Rounds for time
10 Sumo Deadlift High Pull 75/43
10 Ring Dips

Core – 30 Toes to Bar

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WOD

Skill – Kipping Pullups

Met Con – 10 min AMRAP
6 Pullups
12 Power Cleans 135/83
30 Double Unders

Core – 30 Hollow Rocks/30 Superman Rocks

WOD

Strength – Front Squat 5×3

Met Con – 15-12-9
Front Squat 155/95
Toes to Bar
Kettlebell Swings 53/35

WOD

Skill – Handstand Pushups

Met Con – Tabata this (8 Rounds each)
Pullups
Pushups
Squats
Burpees

Core – 50 Abmat Situps

WOD

Strength – Shoulder Press 1 RM

Met Con – 12 min AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20

The secret to getting success, is getting started – Mark Twain

WOD

Strength – Snatch 5×3

Met Con – 5 Rounds for time
15 Overhead Squats 96/63
10 Kettlebell Swings 53/35

Core – 90s L-sit in Paralettes

WOD

Strength – Shoulder Complex x5
1 Shoulder Press+3 Push Press+5 Push Jerk

Met Con – For time
500m Row
50 Shoulder Press 75/45
500m Row

Core – 30 Leg Circles

WOD

Strength – Deadlift 6×4

Met Con – 12 min AMRAP
6 Chest to Bar Pullups
8 Kettlebell Swings 53/35
10 Box Jumps 24/20

WOD

Strength – Back Squat 5×5

Met Con – “Jackie”
1000m Row
50 Trusters 45/33
30 Pullups

Core – 50 Abmat Situps