Tag

Ab workout

SKILL: Squat Ball WOD: Teams of 3 or 4 AMRAP in 3 – Sled push relay AMRAP in 3 – Rope climb Relay AMRAP in...

LIFT: Clean & Jerk – 7 x 1 WOD: 15-12-9 OH Squat @ 95/65 sit ups 15-12-9 push press @ 95/65 situps 15-12-9 Oh Squat...

SKILL: Core Complex WOD: Partner WOD 1 – 2 K row for time (switch as needed) Partner WOD 2 – 3 min AMRAP Tire Flips...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 OH Squats @ 95/65 10 K2E 30 Mountain climbers / leg

SKILL: HSPU practice WOD: Tabata this… Air squats Renegade Rows w/push ups Hollow body hold

LIFT: Deadlift – 5 x 5 WOD: 100 Double under’s 10-9-8-7-6-5-4-3-2-1 KB Highpull @ 24/16 kg Ball slams @ 20/15 then… 100 Double under’s

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)

SKILL: Core Complex – 10x WOD: Complex 5 Rounds of the following complex: 10 KB Swings @ 24/16 kg 1 pull up (strict and/or weighted)...

LIFT: Back Squat – 3 x 5 WOD: Tabata ….. paralette pass thru OH Lunge @ 45/25 Hollow body hold

LIFT: Clean & Jerk – 7 x 1 WOD: 30-20-10 push ups alternating DB snatch @ 45/30