Tag

Agility

SKILL: Deck Squat / Candle stick to pistol 30 reps WOD: FRIDAY THE 13TH CRAP SHOOT! AMRAP IN 13 2- 100 Double under’s 3- 10...

SKILL: Core Combination x 10 reps WOD: 4 Rounds 10 T2B 15 Squat jumps 20 Russian twist @ 16/12 kg

SKILL: 3 x 3 Muscle ups or Transition w/ Ring dip WOD: 21-15-9 Hang Power Cleans @ 115/75 Box Jumps @ 24/20 Double under’s

SKILL: 3 x 5 pull ups deck squats WOD: AMRAP in 3 5 Wall Ball @ 20/14 5 Burpees -REST 1 min- AMRAP in 2...

LIFT: Back Squat – 3 x 5 @ 85% then 3 x 10 @ 50% of w/w WOD: 10 min. EMOM odd: 5 Push press...

SKILL: 2 Rope Climbs – EoMOM x 5 WOD: 5 Snatch @ 95/65 40 Double under’s 10 Snatch 30 Double under’s 15 Snatch 20...

SKILL: Handstand drills WOD: AMRAP in 8 10 OH Squat @ 95/65 15 sit ups 20 Double under’s

SKILL: Agility ladder drills WOD: 5 Rounds 10 OH Lunges @ 45/25 15 sit ups 250m Row

LIFT: Deadlift – 5 RM WOD: 21-15-9 Burpees Wall balls @ 20/14

LIFT: Press – 5 x 3 WOD: AMRAP in 15 5 sprawls 10 goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg