Tag

Ab workout

SKILL: T2B progressions WOD: 12 min EMOM odd: 10 OH squats @ 95/65 even: 10 Ball slams @ 25/20

WOD: “TARNAC” 4 Rounds 40 push ups 40 sit ups 40 box jumps @ 24/20 40 pull ups

LIFT: Bench Press – 3 x 5 WOD: “Annie” 50-40-30-20-10 Double under’s Sit ups

SKILL: Rowing Technique Drills WOD: Partners – Complete 4 Rounds Partner 1 – complete 250m Row Partner 2 – hold plank for duration of row...

LIFT: Push Press – 1RM WOD: 5 Rounds 100 foot Odd Object Carry 20 KB Snatch to OH Lunge Step @ 24/16kg -1 min Rest...

LIFT: Bench Press – 3 x 5 WOD: 3 Rounds 10 Pull ups 15 V ups 20 Burpees

SKILL: Rope Climbs – 2 min max effort WOD: 5-10-15-20-25 sit ups mountain climbers / leg slingshots @ 16/12 kg Ball slams @ 20/15

LIFT: Press – 5 x 3 WOD: 3 Rounds 30 Calorie Row 30 sit ups

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 Kb Snatch – R 50 Ft OH walking lunge 10 sprawls 5 KB...

SKILL: 500m Row for Time WOD: Ascending Ladder 1-2-3-4-5-etc Power Snatch @ 95/65 OH Lunge per leg Burpee over Bar AMRAP in 6