Tag

Agility

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds 75 Double under’s 50 walking suitcase lunges @ 50/35 75 Double under’s 50 KB Taters...

SKILL: Double under’s – 10 min EMOM WOD: 20 min EMOM odd: 10 single leg Deadlift – HAP even: 5 Pendlay Row – HAP...

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch WOD: AMRAP in 10 5 T2B 10 Ball slam@ 20/15 15 Cal Row

LIFT: OH Squat – 5 x 2 WOD: “Karen” 150 Wall Ball for time @ 20/14 LB

SKILL: Ring Support: 3 x max effort WOD: 21-15-9 Power Cleans @ 135/95 Burpee Box Jump @ 24/20

LIFT: 10 min EMOM: 2 push press + 1 push jerk + 1 split jerk WOD: 5 Rounds 10 push ups 10 pull ups

LIFT: 10 min EMOM: 1 Clean pull + 1 Power clean + 1 hang power clean WOD: 21-15-9 Pendlay Row @ 135/95 Over Bar Burpees...

SKILL: Tire Flips – 10 min to find max WOD: Tabata these: paralette pass thru Ball slams @ 20/15 Mountain climbers Hollow Rock

LIFT: Press – 5 x 3 WOD: 12 thrusters @ 115/85 24 Box jumps @ 24/20 48 KB Swings @ 24/16 kg 1000m Row 48...

SKILL: Rope Climbs WOD: Teams of 4 Complete 2 Rounds 24 Suicide Sprints (6 sprints each) 250 DB / KB press *1 person working at...