Tag

Ab workout

LIFT: Press – 5 x 3 WOD: AMRAP in 10 2 wall walks 10 K2E 20 Box Jump @ 24/20

SKILL: Tire Flip Tabata WOD: -For time- 100m Run 20 Ball slams @ 20/15 200m Run 20 Ball slams 400m Run 20 ball slams

LIFT: OH Squat – 5 x 2 WOD: 5X 2 wall walks 10 Power cleans @ 135/95

SKILL: Core complex – 10 Rounds WOD: “Helen” 3 Rounds 400m Run 21 KB Swings @ 24/16 kg 12 Pull ups

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 Ball slams @ 20/15 100m sprint 10 pull ups 100m sprint

LIFT: Back Squat – 3 x 5 WOD: Partner – 6 Rounds A) 400m Run B) AMRAP sledge swings -switch every round-

LIFT: Clean & Jerk – 7 x 1 WOD: 1 min. plank 100m Sandbag run 1 min. plank 200m Sandbag run 1 min. plank 400m...

LIFT: Deadlift 1 x 5 WOD: 3 Rounds 400m Run 40 sit ups 7 KB Swings @ 32/24 kg

LIFT: Snatch – 7 x 1 WOD: 2 Teams – Relay style 3 Rounds 15 Ball slams @ 20/15 50m Sled push @ 170/145

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pullups