Tag

Agility

SKILL: 1000 m Row for time WOD: AMRAP in 12 5 pistols 10 C2B pullups 20 Double under’s

LIFT: Jerk – 1 RM WOD: 2 Rounds 1 min skipping 1 min AMRAP ball slams @ 20/15 1 min skipping 1 min AMRAP V...

SKILL: 3 x max reps Double under’s WOD: 3 Rounds 25 wall ball @ 20/14 10 Clean & Jerk @ 135/95

LIFT: Clean – 1 RM WOD: HK2E 10-8-6-4-2 Broad Jumps 5-4-3-2-1

SKILL: 3 x 10 pistols WOD: 5 Rounds 100m Run 10 Ball slams 20 KB Swings@ 28/20 kg

LIFT: OH Squat – 1 RM WOD: 5 Rounds 10 sec. L-hang / L-sit 10 KB touch plank per hand 10 Wt. step ups @...

SKILL: 5 Rope climbs WOD: 3 Rounds 750m Row 15 Ball slams @ 20/15 15 Box Jumps @ 24/20

SKILL: Tabata ring plank WOD: 4 Rounds 10 OH KB lunge steps 20 slingshots 30 KB Swings @ 24/16 kg 40 Double under’s

LIFT: Front Squat – 1 RM WOD: AMRAP in 5 3 Power cleans @ 135/95 5 Burpee over barbell 7 pull ups -Rest 2 min-...

SKILL: Rope Climbs WOD: Max Wall BAll @ 20/14 in 7 min. EMOM stop & complete 5 HK2E – score total wall ball –