Tag

Agility

LIFT: Deadlift 1 x 3 WOD: AMRAP in 15 50 Double under’s 15 sit ups 5 Clean & jerk @ 135/95

LIFT: Snatch – 7 x 1 WOD: 3 Rounds 15 HSPU 30 Double under’s 60 Calorie Row – 14 min cap –

SKILL: 1200m Run WOD: 5 Rounds 10 sit ups 10 push ups 40 double under’s

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 goblet squat @ 24/16 kg 10 weighted step ups 10 slingshots

LIFT: Clean & Jerk – 7 x1 WOD: 20-18-16-14-12-10-8-6-4-2 KB Swings @ 24/16 kg 10-9-8-7-6-5-4-3-2-1 Burpees

SKILL: HSPU / Handstand hold / Frog stand WOD: 20 min EMOM 2 Hang Clean 1 Split Jerk

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 8 6 Pendlay Row @ 115/75 24 Double under’s

LIFT: Bench Press – 3 x 5 WOD: 36*-24*-12 Hollow Rocks Russian twist per side @ 16/12 kg * between sets Run 100m with sandbag...

SKILL: Double under’s – EMOM for 10 min WOD: 6 Rounds 10 Deadlift @ 115/75 8 Power clean 6 Front Rack Lunges

LIFT: Deadlift – 1 x 5 WOD: 5 Rounds of…. 30 second Intervals squats broad jumps Hang power cleans @ 95/65 -rest-