Tag

Agility

LIFT: Back Squat – 3 x 5 WOD: 4 x 1 Rope Climb 5 skin the cat 10 alternating pistols

SKILL: 400m Run for time WOD: 5 Rounds 6 Push press @ 95/65 12 Back Squat @ 95/65 24 Mountain climbers

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 3 wall walks 6 Body rows 9 DB snatch (alternating) @ 45/30

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 5 pull ups 10 Deadlift @ 185/135 15 Box jumps @ 24/20″

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 10 Wall ball @ 20/24 Max Double under’s -score Double under’s-

SKILL: AMRAP in 2 min rope Climbs WOD: 6 Rounds 250m Row 5 Hang Power Snatch @ 95/65

SKILL: 3 x max pull ups WOD: 5 Rounds 10 Weighted lunges per leg @ 45/35 LB bar 20 Front Squats @ 45/35 10 Broad...

SKILL: Agility ladder drills WOD: Turkey WOD – Partner’s: one person working at a time 200 Double under’s 100 KB Swings @ 24/16 kg 100...

SKILL: 3 x max reps Ring dips WOD: 21-15-9 Box Jumps @ 24/20″ KB Swings @ 24/16 kg push ups

LIFT: Bench press – 3 x 5 WOD: Partners complete as many reps as possible: 2 min Rope climbs 2 min Pistols (alternating legs) 2...