Tag

Agility

SKILL: Agility Ladder Drills / Dodgeball WOD: 400m Run 25/20 Calorie Assault Bike 200m Run 50 Wall Ball @ 20/14 200m Run 25/20 Cal Assault...

LIFT: Deadlift – 3 x 5 WOD: AMRAP in 12 3 Broad Jumps 6 T2B 9 Squat Jump

LIFT: Bench Press – 5 x 3 WOD: 2-4-6-8-10 Thrusters @ 115/85 5-4-3-2-1 Ring MU

SKILL: 500m Row for Time WOD: EMOM x 24 A) 10 Heavy KB Swings B) 6 HSPU C) 10 Box Jump @ 30/24″ BENCHMARK:...

LIFT: Snatch – 5 x 1 WOD: EMOM x 10 5 Russian Step ups per leg @ 40/25 Wall Sit

LIFT: OH Squat – 4 x 2 WOD: 100 DB / KB Push Press 5 Burpees EMOM -12 min CAP-

LIFT: Clean & Jerk – 5 x 1 WOD: 3 Rounds 1 min Row for Calories 1 min AMRAP SLDL @ 75/55 1 min AMRAP...

SKILL: Yoke & Farmer Carry Technique WOD: “Old Man Strength” 50 foot yoke Carry 50 foot Farmer Carry 10 Rounds BENCHMARK: Team Series WOD 2

LIFT: Front Squat – 4 x 2 WOD: AMRAP in 9 5 Thrusters @ 105/75 20 Double under’s

LIFT: Press – 5 x 4 WOD: 4 Rounds 20 DB Power Clean @ 40/25 20 Box Jump @ 24/20