Tag

Agility

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 8 – alternate every minute A) 5 pull ups & 5 dips B) 10...

SKILL: Junkyard Dog WOD: 3X 3 min. Row (max meters) 2 min. Double under’s 1 min. squats – Rest 3 min-

LIFT: Burgener Warm up Snatch to working weight WOD: For Time… 5 snatch @ 135/95 40 Double unders 10 snatch @ 115/85 40 Double unders...

LIFT: Front Squat – 5 x 2 WOD: 50 push ups 200m Run 50 box jumps 24/20 200m Run 50 KB Swings 24 / 16...

SKILL: Pistols 5-4-3-2-1 WOD: EMOM x 10 5 squat jumps 10 Mountain climbers per leg

LIFT: Back Squat – 5 x 10 @ 135/95 WOD: EMOM to failure 10 Weighted step ups @ 40/25 Squat jumps increasing by 2 every...

SKILL: Running drills WOD: AMRAP in 8 10 Alt. DB snatches @ 40/30 15 Box Jumps @ 24/20 – Rest 2 min – 500m Row...

LIFT: Snatch 7 x 1 WOD: AMRAP in 15 10 push ups 10 KB Highpulls @ 24/16 kg 10 Ball slams @ 20/15

SKILL: HSPU – Handstand progressions WOD: 30-20-10-20-30 Sledge swings 15-10-5-10-15 V to Hollow Body

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 3 Sandbag cleans @ 45/25 6 Sandbag lunges per leg 200 m Run