Tag

Agility

SKILL: Core Complex x 10 WOD: 3 x 500m Row 12 box jump overs @ 24/20 6 push press @ 115/75

LIFT: Back Squat – 5 RM WOD: 600m Run then…5 Rounds of 5 HSPU 10 alternating pistols then… 600m Run

LIFT: Snatch – 7 x 1 @ 90% WOD: 4 x 250m Row 15 Russian twist / side @ 16/12 kg 5 V-ups

SKILL: Tire Flips WOD: EMOM x 16 1 Squat Clean @ 135/95 1 Hang Power Clean 2 Front Squat

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 10 min EMOM 10 Calorie Row

LIFT: OH Squat – 5 RM WOD: 21 min EMOM – alternate b/w 3 exercises each minute A) 6 strict press @ 85% 5RM B)...

SKILL: Double under’s – EMOM x 8 WOD: 20 Deadlift @ 225/155 Run 200m 20 KB Swings @ 32/24 kg Run 200m 20 Burpees Run...

LIFT: Front Squat – 5 RM WOD: AMRAP in 15 5 paralette pass thru 10 Russian twist / side @ 16/12 kg 15 Ball slams...

LIFT: Bench press – 3 RM WOD: “The Ghost” 6 Rounds 1 min AMRAP Cal Row 1 min AMRAP burpees 1 min AMRAP Double under’s...

SKILL: pull ups – 5 x 3 strict or weighted WOD: EMOM x 15 min 1 Power clean @ 135/95 1 Hang squat clean