Tag

Agility

SKILL: Paralette play WOD: For Max Reps: 2 min Row for Calories 2 min Box Jump Overs @ 24/20 2 min Hollow Rock 2 min...

LIFT: Press – 5 RM WOD: “DIANE” 21-15-9 Deadlift @ 225/155 HSPU

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 8 20 KB Swings @ 32/24 kg 10 KB Highpulls 5 Sprawls

THANKSGIVING TURKEY WOD Partner’s complete (with 1 person working at a time) 200 Double under’s 100 KB Swings @ 24/16 kg 100 walking lunge steps...

LIFT: Snatch – 5 RM WOD: AMRAP in 10 10 burpees 20 slam ball @ 20/15 30 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 20 Run 200m 20 cleans @ 95/65 Run 300m 30 box jumps @ 24/20 Run...

SKILL: Core complex x 10 WOD: AMRAP in 12 Row 250m 20 KB Snatch @ 20/14 kg

LIFT: Power Clean 5 RM WOD: 50 foot OH walking lunge @ 95/65# bar 20 slingshots @ 16/12 kg 50 foot Oh w. lunge 40...

LIFT: Front Squat – 5 x 2 WOD: 14 min. EMOM odd: 10 burpees even: 10 box jumps @ 24/20

SKILL: Tug of war! WOD: Row 500m 20 Stiff leg deadlift @ 75/55 Row 250m 20 Pendlay Row @ 75/55 Row 100m 20 KB Swings...