Tag

Ab workout

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 200m Row 10 T2B 5 Power Clean @ 135/95

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 10 OH Lunge @ 24/16 kg 20 KB Snatch 30 slingshots

SKILL: Max Height Box Jump WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU

SKILL: Core Complex – 10x WOD: 50 pull ups then 12-1 Heavy Kb Swings and 1-12 dips (rings if you got ’em) then 50 pull...

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 1 min AMRAP Mountain climbers 1 min AMRAP Ball slams @ 20/15 1 min AMRAP...

SKILL: 1 mile RUN WOD: 3 Rounds 60 sec plank 30 Hollow Rock 60 sec plank 30 sit ups

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 20 hanging leg raises 20 sit ups 20 flutter kicks / leg 60 sec plank...

SKILL: Atlas stone cleans / sandbag cleans WOD: Partners – similar strength 6 Rounds A) 200m Run B) max distance sandbag or stone carry

LIFT: Snatch – 7 x 1 WOD: Plank 60 sec 50 sit ups Plank 60 sec 40 sit ups Plank 60 sec 30 sit ups...