Tag

Ab workout

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 30 sec. Handstand hold 15 Russian twist / side @ 16/12 kg 10 Body Rows

SKILL: 2 x max reps Ring dips WOD: 3 Rounds 250 m Row 15 V-ups 10 OH Lunge @ 45/25

LIFT: Back Squat – 3 x 5 WOD: Tabata these… Ring support Russian twist @ 16/12kg K2E

LIFT: Press – 1 RM WOD: 3RFT 10 OH Squat @ 95/65 20 sit ups 30 Double unders

Skill: 500m Row WOD: Tabata these…. K2E KB Swing @ 24/16kg plank Ball slams @ 20/15

LIFT: Front Squat – 5 RM WOD: 3 Rounds for Time 10 T2B 20 Wall Ball @ 20/14 30 Double unders

LIFT: Deadlift 3 RM WOD: 5 RFT 5 L-sit pull ups 20 sit ups 5 Ring push ups

SKILL: 3 x 250m Row sprints WOD: 5 RFT 5 T2B 10 Box Jumps @ 24/20″ 15 Mountain climbers per leg

LIFT: Thrusters 5 x 2 WOD: Tabata (alternate between exercises) Hollow Rock / Superman Rock Rest 1 min Ring plank / Russian twist

LIFT: Snatch 7 x 1 WOD: 5 Rounds 1 min AMRAP sledge swings 1 min AMRAP Row (for calories) 1 min AMRAP T2B Rest 1...