Tag

Ab workout

SKILL: 4 Rounds 60 sec plank 25 Hollow rock WOD: 200 Heavy KB Swings *2 lengths of bear crawl per drop

LIFT: Clean & jerk – 7 x 1 @ 85% 1RM WOD: Partner’s complete 3 Rounds each Partner A) 100m Farmer Carry Partner B) AMRAP...

LIFT: Press – 5 RM WOD: AMRAP in 9 6 slingshots @ 24-16 kg 9 T2B 12 KB Swings @ 24/16 kg

SKILL: Max height box jumps WOD: Tabata these….. Ball slams @ 20/15 Sprawls V to Hollow body -Rest 2 min- Reverse Tabata L-Hang

LIFT: Clean – 1RM WOD: 50 Turkish Get ups @ 24/16 kg

LIFT: Deadlift – 5 RM WOD: 8 min AMRAP 4 paralette pass through 8 T2B 12 OH Lunge @ 45/25

SKILL: Resisted sprints WOD: 11 min AMRAP 11 Hang Power snatch @ 75/55 11 Burpees 11 thrusters @ 75/55 11 sit ups

LIFT: Snatch – 1 RM WOD: AMRAP in 15 20 Cal Row 15 sit ups ME HS hold

SKILL: Sled Push – for load WOD: 10 min Cap 25 Wall Ball @ 20/14 20 Power clean @ 115/85 15 OH Squat @ 115/85...

LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 100m Offset Farmer Carry 30 sit ups