Tag

Agility

SKILL: 5 Tire Flips WOD: AMRAP in 1 – Push Press @ 95/65 Rest 1 min AMRAP in 1 – Burpees Rest 1 min AMRAP...

LIFT: Deadlift 1 x 5 WOD: 5X 20 sit ups 10 burpees 20 OH Lunges @ 45/25

SKILL: Sled Pull 50 feet @ 200/150# – for time WOD: 4 Rounds 5 Power Clean @ 135/95 5 Front Squat 5 Split Jerk

LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups

LIFT: 2 Snatch EMOM for 10 min WOD: 5x 10 Wall ball @ 24/16 100m Sprint

SKILL: Foot Frenzy WOD: “The Bear Complex” 7 Sets of….. Power Clean Front Squat Push Press (to back rack) Back Squat Push Press (to front...

LIFT: OH Squat – 5 x 5 WOD: AMRAP in 10 5 Renegade Rows @ 30/20 20 Double under’s

SKILL: Quadripedal Tag WOD: 5 Rounds 6 pistols 9 Pendlay Row @ 135/95 12 KB Swings @ 32/24 kg For quality!

LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-