Tag

Agility

LIFT: Deadlift – 3 x 8 WOD: AMRAP in 7 10 Push Press @ 95/65 25 Double Under’s

SKILL: Atlas Stone Technique WOD: EMOM x 30 A) 5 HSPU B) 10 Alt Pistols C) 2 Stone to Shoulder

LIFT: Bench Press – 3 x 5 WOD: 3 Rounds 10 Pull ups 15 V ups 20 Burpees

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds 10 Cal Assault Bike 10 Thrusters @ 95/65 10 Cal Row 10 Thrusters

SKILL: Tire Flips WOD: AMRAP in 15 5 Cleans @ 155/115 10 T2B 15 Cal Row

LIFT: 10 min EMOM 1 Power Clean + 1 Squat Clean WOD: Partners complete 300 Wall Ball @ 20/14 (1 person working) *1 Rope climb...

LIFT: 10 min EMOM 1 Snatch Pull + 1 Hang Squat Snatch WOD: 2 Rounds of Tabata: Alternating between Deadlift @ 225/155 Double under’s

SKILL: Rope Climbs – 2 min max effort WOD: 5-10-15-20-25 sit ups mountain climbers / leg slingshots @ 16/12 kg Ball slams @ 20/15

LIFT: 10 min EMOM of 1 Push press + 1 Push jerk + 1 Split Jerk WOD: KB KRUSHER AMRAP in 8 5 KB Swings...

LIFT: Front Squat – 5 x 2 WOD: 3 min AMRAP 10 hang Power Clean @ 135/95 10 Box Jump @ 24/20 Row for max...