Tag

Agility

LIFT: OH Squat – 4 x 5 WOD: Buy In 500m Row 3 Rounds 10 Ring Rows 10 1-Leg Deadlift @ 24/16kg Cash out 500m...

SKILL: Turkish Get up – 1 RM WOD: AMRAP in 15 OH Squat @ 95/65 T2B Increasing ladder 3-6-9-12-etc

LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: 100 Wall Ball for time @ 20/14 -EMOM 20 Double under’s-

LIFT: Front Squat – 5 x 2 1 1/4 Squats WOD: 3 Rounds 5 Broad Jump 10 Dual KB Thrusters @ 24/16 kg 15 Pull...

SKILL: Hang Power Snatch WOD: 5 Rounds 40 Double under’s 5 Hang Power Snatch @ 105/75 5 OH Squat 10 Bar Facing Burpees

LIFT: Bench Press – 4 x 4 WOD: AMRAP in 16 3 Deadlift @ 135/95 2 Hang Squat Clean 1 HSPU (sub DB press)

LIFT: Back Squat – 5 x 3 WOD: Partner’s complete 3 Rounds Partner 1 = 100m Farmer Carry Partner 2 = AMRAP Ball slams @...

SKILL: KB Snatch WOD: 5 Rounds 8 Right-KB Snatch 6 Right-KB OH Lunge 4 Right-KB Front Rack Squat 8 Left-KB Snatch 6 Left-KB OH Lunge...

SKILL: Farmer Carry – 15 min to find Max WOD: 3 Rounds 500m Row 5 Rope Climb 20 Box Jump @ 24/20

LIFT: 10 min EMOM 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch WOD: 4 Rounds 60 sec plank hold 15 sec L-sit...