Tag

Ab workout

SKILL: Pull ups – 5 x 3 WOD: AMRAP in 15 OH Squats @ 95/65 Hollow Rock 3-6-9-12-15……etc

LIFT: Snatch – 7 x 1 @ 90% WOD: Partner Chipper! 50 Alternating Ball slams @ 20/15 25 Unison burpees 50 Unison KB Swings @...

SKILL: Core Complex – 10 sets WOD: 2 min AMRAP Front Squat @ 135/95 Run 200m 3 min AMRAP lunges Run 200m 4 min AMRAP...

LIFT: Front Squat – 6 x 3 @ 85% WOD: Tabata this…. V-ups KB Swings @ 24/16 kg Slingshots

SKILL: pistols 5-4-3-2-1 WOD: “Randy Annie” 50/50/25-40/40/20-30/30/15-20/20/10-10/10/5 Double under’s sit ups Power snatch @75/55

LIFT: OH Squat – 3 RM WOD: Tabata these… ball slams @ 20/15 OH Lunges @ 45/25 Burpees *rest 1 min between exercises

SKILL: Pull ups 5 x 3 Remembrance Day WOD: 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Thrusters @ 75/55 11...

SKILL: Core Complex x 10 WOD: 3 x 500m Row 12 box jump overs @ 24/20 6 push press @ 115/75

LIFT: Snatch – 7 x 1 @ 90% WOD: 4 x 250m Row 15 Russian twist / side @ 16/12 kg 5 V-ups

LIFT: Front Squat – 5 RM WOD: AMRAP in 15 5 paralette pass thru 10 Russian twist / side @ 16/12 kg 15 Ball slams...