Tag

Agility

LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30...

SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body

LIFT: Press – 5 x 3 WOD: Partner AMRAP in 8 1 Resisted sprint each 20 Partner Wall Ball (over rig) @ 20/14

LIFT: Snatch – 7 x 1 WOD: 50 Back squat @ 135/95 25 pull ups 40 Back squat @ 105/65 20 pull ups 30 Back...

SKILL: 2K Row WOD: AMRAP in 7 15 KB Swings @ 32/24 kg 25 Double under’s

LIFT: Front squat – 5 x 2 WOD: 5 Rounds 2 Rope climb 10 Pendlay Row @ 135/95 20 DB Snatch (alt.) @ 50/40 30...

SKILL: Seated Sled pull WOD: Partner Karen – 150 Wall Ball for time A) One partner working on wall balls @ 20/14 B) One partner...

SKILL: Handstand and Handstand walks WOD: For time…. 30 Push press @ 135/95 30 Front Squat @ 115/75 30 Power clean @ 95/65

LIFT: Press – 5 x 3 WOD: 5x 3 Deadlift @ 275/185 6 Ring dips 9 Box Jumps @ 30/24

SKILL: Agility ladder drills WOD: 30 pull ups 30 box jumps @ 24/20″ 30 stiff leg deadlifts @ 75/55 30 jump squats 30 body rows