Tag

Ab workout

SKILL: 30 Turkish Get ups WOD: 3 Rounds 400m Run 15 V ups

LIFT: Jerk – 3 RM WOD: 36-24-12 Sit ups 18-12-6 H/R Push ups 200m Sandbag Run after each round

THANKSGIVING TURKEY WOD Partner’s complete (with 1 person working at a time) 200 Double under’s 100 KB Swings @ 24/16 kg 100 walking lunge steps...

SKILL: Core complex x 10 WOD: AMRAP in 12 Row 250m 20 KB Snatch @ 20/14 kg

LIFT: Deadlift 1 x 3 WOD: AMRAP in 15 50 Double under’s 15 sit ups 5 Clean & jerk @ 135/95

LIFT: Back Squat – 3 x 5 WOD: Tabata…… slam balls @ 20/15 Mountain climbers burpees

SKILL: 1200m Run WOD: 5 Rounds 10 sit ups 10 push ups 40 double under’s

LIFT: Bench Press – 3 x 5 WOD: 36*-24*-12 Hollow Rocks Russian twist per side @ 16/12 kg * between sets Run 100m with sandbag...

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 min odd: suicide run even: 50 foot OH barbell carry @ 95/65

SKILL: Push ups drills WOD: 14 min EMOM odd: 30 sec Handstand hold even: 25 KB Swings @ 24/16 kg