Tag

Agility

SKILL: pistols 5-4-3-2-1 (per leg) WOD: AMRAP in 12 6 Burpee Box Jump @ 24/20 12 Deadlift @ 185/135

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 min odd: suicide run even: 50 foot OH barbell carry @ 95/65

LIFT: Snatch – 7 x 1 WOD: In 12 min. complete 80 wall ball @ 20/14 – with remaining time establish a 1 RM Thruster...

SKILL: Agility drills WOD: AMRAP in 7 50 Double under’s 10 sprawls 5 Power clean @ 135/95

LIFT: OH Squat – 5 x 2 WOD: 21 Ground to Overhead (G2OH) @ 135/95 15 G2OH @ 155/115 9 G2OH @ 185/135 – 12...

LIFT: Clean & Jerk – 7 x 1 WOD: 7 Rounds 5 pull ups 7 Deadlift @ 225/155 9 Box Jumps @ 24/20

SKILL: Push ups drills WOD: 14 min EMOM odd: 30 sec Handstand hold even: 25 KB Swings @ 24/16 kg

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 100m Run 10 OH Lunge steps @ 45/25

SKILL: Max tire flips in 90 sec. WOD: 3 Rounds 5 min AMRAP 3 G2OH @ 115/85 6 Burpees over bar -Rest 2 min-

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 6 alt. pistols 9 HR push ups 12 KB Deadlift @ 32/24 kg