Tag

Ab workout

LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Wall balls @ 20/14 sit ups

LIFT: Back Squat – 3 x 5 WOD: Partner AMRAP in 15 A) Hang from rig while ….. B) performs 15 Wall Ball @ 20/14...

SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 K2E 10 Russian twist / side @ 16/12kg 25 Double under’s

SKILL: 400m Run for time WOD: EMOM x 18 Odd = 6 thrusters @ 115/75 Even = 12 T2B

LIFT: Front Squat – 5 x 2 WOD: Crap Shoot – AMRAP in 9 Roll two dice – the number rolled corresponds to the exercise...

LIFT: Bench Press 3 x 5 WOD: AMRAP in 15 2 Rope climbs 10 OH Lunge per leg @ 45/25# 20 Mountain climbers per leg

SKILL: 800m Run for time WOD: “The Unicorn” 4 Rounds 7 thrusters @ 115/75 14 Ball slams @ 20/15 21 Double unders

LIFT: Back Squat 3 x 5 WOD: AMRAP in 12 1 Snatch @ 95/65 5 OH Lunge (with barbell) 10 V-ups

LIFT: Snatch – 7 x 1 WOD: AMRAP in 6 10 Box Jumps @ 24/20 5 Paralette pass through