Tag

Ab workout

LIFT: Front Squat – 5 x 2 @ 90% WOD: 30-20-10-20-30 sledge swings 15-10-5-10-15 HK2E ME-ME-ME-ME-ME HS hold

SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 1 wall walk, 5 pull ups, 10 OH Lunge @ 45/25 2 wall walk,...

LIFT: Deadlift – 1 x 5 WOD: Partner AMRAP in 15 Partner A – L hang while Partner B completes 25 Double under’s Then Partner...

SKILL: 3 x Max Effort Double under’s WOD: “Michael” 3x 800m Run 50 Back extensions (supermans) 50 sit ups

LIFT Clean – 1 RM WOD 2 Rounds for Time 25 Calorie Row 50 Sit ups 400m Run

LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups

SKILL: Sled Pulls WOD: 25 HSPU 50 Double under’s 25 OH Lunges @ 45/35 50 Double under’s 25 Sprawls 50 Double under’s 25 Deadlift @...

LIFT: 1 Power clean + 1 Squat clean EMOM x 10 WOD: 15-12-9-6-3 Power Cleans @ 165/115 Ring dips V-ups

SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –...