Tag

Agility

LIFT: 10 min EMOM 1 Power Clean + 1 Hang Power Clean Find heaviest complex WOD: Max Reps Unbroken Power Cleans @ 75% of EMOM...

SKILL: Max Height Box Jump WOD: 25 Burpees 50 SLDL @ 75/55 25 Double under’s 50 pull ups

LIFT: Bench Press – 3 x 4 WOD: 3 Rounds 60 sec HS Hold 30 slingshots 10 V ups

LIFT: Back Squat – 4 x 4 WOD: Alternating Tabata Mountain climbers Tuck jumps Rest Cash out with 2 min Max Cal Assault Bike

SKILL: Tire Flip WOD: Partners – 4 Rounds 2 min AMRAP Power Cleans (HAP) 1 min rest 2 min AMRAP Alt. Tire Flips 1 min...

LIFT: Press – 5 x 4 WOD: Teams of 3-4 = all working for total combined reps Complete 2 Rounds 2 min AMRAP Assault Bike...

LIFT: Deadlift – 5 x 4 WOD: 30 Man makers for time @ 40/30

SKILL: 500m Row for time WOD: AMRAP in 7 Ascending ladder 1-2-3-4-5-6-etc Power Snatch @ 95/65 OH Squat Burpee over Bar

LIFT: 10 min EMOM 1 snatch pull + 1 hang squat snatch @ 80% WOD: 25-20-15 Dual Kb Front Rack Squats @ 50/35 25/20-20/15-15/10 Cal...

LIFT: OH Squat – 3 x 5 WOD: 4 Rounds 25/20 Cal Row 25 Burpees