Tag

Agility

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: AMRAP in 5 5 Ring dips 10 push press @ 95/65 -Rest 1...

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: Heavy KB Swings 5-10-15-20-25-30-35 200m sprint after each set

SKILL: Ring supports – 3 x ME WOD: “Michael” 3 Rounds 800m Run 50 Back extensions 50 sit ups

LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: 5 Rounds 200m Run 10 push ups 15 box jumps @ 24/20 20 walking...

LIFT: Press – 5 x 3 @ 80% 3RM WOD: Partner’s – Complete 4 Rounds each A) 400m Run B) AMRAP Clean & Jerk @...

SKILL: Farmers vs. Lumberjacks WOD: Partner’s – “Annie & Angie are besties” 50 Double under’s (each) 100 pull ups (one person working at a time)...

LIFT: Deadlift – 5 X 5 @ 70% 5RM WOD: “The Unicorn” 4 Rounds 7 Thrusters @ 115/75 14 Ball slams @ 20/15 21...

LIFT: Bench Press – 3 x 5 @ 80% of 5RM WOD: “Annie is Single” Single skips 150-120-90-60-30 Sit ups 50-40-30-20-10

SKILL: Handstand & handstand walk practice WOD: AMRAP in 20 7 thrusters @ 115/75 14 KB Swings @ 24/16 kg 7 pull ups

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: 4 Rounds 15 Box Jump 2 24/20 400m Run