Tag

Agility

SKILL: Windmills 5-4-3-2-1 WOD: AMRAP in 20 5 R-KB Snatch @ 24/16 kg 5 R-OH Lunge 10 Supermans 4 L-KB Snatch 5 L-OH Lunge 10...

LIFT: Front Squat – 5 x 5 WOD: AMRAP in 2: DB Cleans @ 30/20 AMRAP in 2: Double under’s AMRAP in 2: Box Jumps...

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 4: 400m Run then max reps Push press @ 95/65 -REST 1 min- AMRAP in 4: 400m Run then...

LIFT: Floor Press – 3 x 5 WOD: 3x 600m Run 30 foot Bear walk 15 KB High pulls @ 24/16 kg

SKILL: Hungry Hungry Hippos WOD: Teams of 4 – 3 Rounds 1 min Intervals each: Row for cal. Box Jumps KB Swings MB Cleans Rest

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 10 Frotn Squat @ 105/75 20 Ball slams @ 20/15 30 Double unders

SKILL: 400m Run for time WOD: AMRAP in 15 10 V-ups 15 squat jumps 20 KB Swings @ 24/16 kg

LIFT: Press 5 x 5 WOD: 6x 10 slingshots @ 20/12 kg 20 KB Highpulls -EMOM stop & complete 5 burpees-

LIFT: Back Squat 5 x 10 @ 135/95 WOD: ANNIE 50-40-30-20-10 Double under’s Sit ups

SKILL: Agility ladder drills WOD: 21-15-9 thrusters @ 95/65 Step ups w/ bar in front rack