Tag

Ab workout

SKILL: Sled push x 2 WOD: 2 RFT 500m Row 40 KB Swings @ 24/16 kg 30 Sit ups 20 Ball slams @ 20/15# 10...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 30 Mountain climbers 20 Russian twist @ 16/12 kg 10 Body rows

LIFT: Bench Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Hollow Rock KB Swings @ 32/24 kg Ball slams @ 20/15

SKILL: 5 x 3 Superman squats per leg WOD: 4 Rounds – 30 sec. Intervals Russian twist @ 16/12kg Mountain climbers V to Hollow body...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 13 5 KB Snatch @ 24/16kg 10 Lunges 15 Sit ups

LIFT: Press – 3 x 5 WOD: AMRAP in 7 3 HSPU 6 Pistols 9 T2B

LIFT: Back Squat – 3 x 5 WOD: Tabata V to Hollow Body Tabata KB Swings @ 24/16 kg Tabata plank

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 5 10 Hollow Rock 20 Double unders REST 2 min 2 min AMRAP Burpees

SKILL: 3 x max ring dips WOD: Partner’s – AMRAP in 12 A) 10 Body Rows & 15 Med Ball Rebound sit ups B) Plank...

LIFT: Clean & Jerk – 7 x 1 WOD: Four Leaf Clover 3 Rounds 1 min AMRAP Burpee Box Jumps @ 24/20 1 min Row...