Tag

Ab workout

SKILL: 500m Row for time WOD: AMRAP in 18 5 Broad jump 10 T2B 20 KB Swings @ 32/24 kg

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 15 Ball slams @ 20/15 15 Russian Twist per side @ 20/15 15 Goblet...

SKILL: Double under EMOM for 10 min WOD: AMRAP in 10 T2B OH Squat @ 95/65 2-4-6-8-10-12…etc Get as far up the ladder as you...

LIFT: Front Squat – 5 x 2 WOD: 3 rounds of 1 min Intervals Ball slams @ 20/15 Plank Russian twist @ 16/12 kg Plank...

LIFT: Press – 5 x 3 WOD: 5 Rounds 12 Wall Ball @ 20/14 24 Sit ups

SKILL: 1000m Row WOD: 3 Rounds 20 Hollow Rock 20 Russian Twist @ 16/12 kg 20 Superman Rock 20 Windmills @ 16/12 kg

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 7 10 sledge swings 10 OH Squats @ 95/65 20 Mountain climbers per leg

SKILL: Pistols – 5-4-3-2-1 WOD: 4 Rounds 50 Double under’s 10 paralette pass throughs

LIFT: Press – 5 x 3 WOD: 60/45/30 sec Intervals for reps Plank Ball slams @ 20/15 Mountain climbers DB Snatches @ 40/25 -Rest 1...

LIFT: OH Squat – 1 RM WOD: 16 min. EMOM odd: 15 Ball slams @ 20/15 even: 15 sit ups