Tag

Agility

WOD: Teams of 3 – Complete 4 Rounds 150 Double unders 30 Clean & Jerk @ 135/95 *1 person working

LIFT: Bench Press – 5 x 3 WOD: 20 min EMOM 1 Power Snatch @ 95/65 5 Wall ball @ 20/14 10 / 5 push...

LIFT: Back Squat – 5 x 3 WOD: 5 Rounds 12 alternating pistols 9 Knees to elbows 6 Ring dips

SKILL: Mobility Work WOD: 5 sets on the Right: 2 KB Windmill 1 KB single arm OH Squat (hold bottom) 2 KB single arm press...

LIFT: Press – 5 x 3 WOD: 12 min Ladder 1 Thruster @ 135/95 + 3 C2B pull ups 2 Thruster + 3 C2B 3...

LIFT: Deadlift – 5 x 3 WOD: 25-20-15-10-5 MB Cleans @ 20/14 50-40-30-20-10 Box Jump @ 24/20

SKILL: Burgener Warm up WOD: AMRAP in 7 3 Power Snatch @ 115/85 6 Ring dips

LIFT: Thruster – 1 RM WOD: 20 min EMOM 2 KB Deadlift 4 KB Sumo-Deadlift Highpull 8 KB Swings -HAP-

LIFT: OH Squat – 2 x 5 WOD: Partners complete 4 rounds each P1) Row 250m / 200m P2) Hold Plank -switch-

SKILL: Pull ups 5-4-3-2-1 WOD: 20 min Ladder DB Front Rack Lunges / per leg @ 50/35 Wall Ball @ 20/14 -start with 1 rep...