Tag

Ab workout

LIFT: Deadlift – 5 RM WOD: 7 Rounds 7 C2B pull ups 7 KB Swings @ 24/16 kg 7 Ball slams @ 30/20

LIFT: Snatch – 7 x 1 WOD: Inverse Tabata Hang Rest 1 min Tabata Slams @ 20/15 Rest 1 min Inverse Tabata L-sit

SKILL: 500m Row for time WOD: EMOM x 20 Odd: 15 Ball slams @ 20/15 Even: 15 sit ups

LIFT: Front Squat – 5 x 2 WOD: 5x 10 Renegade Row @ 40/30 10 Ball slams @ 20/15 10 Alternating DB snatches

LIFT: Press – 5 x 3 WOD: Partner Chipper 50 Alternating Box Jumps @24/20 25 Unison burpees 50 KB Swings @ 24/16 kg (25 each)...

SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body

LIFT: OH Squat – 5 x 2 WOD: 50 KB Swings @ 24/16 40 Ball slams @ 20/15 30 Sprawls 20 DB Alt. Snatch @...

LIFT: Snatch – 7 x 1 WOD: Tabata these…. Hollow rock / Rocking arch Rest 1 min OH Lunge @ 45/25 / Ball slams @...

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 3 Muscle ups 30 Hollow Rocks 60 Double Under’s

LIFT: Bench Press – 3 x 5 WOD: Partner AMRAP in 10 Partner A performs a 50 foot walking OH lunge @ 45/25 while Partner...