Tag

Agility

LIFT: OH Squat – 5 x 2 WOD: EMOM to failure Ball slams 2-4-6-8-10-12-14-16 etc…… Suicide sprint

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 20 DB Snatch @ 45/30 20 walking lunge steps 20 sit ups

SKILL: 500m Row for time WOD: 50 Burpee Box Jump Overs @ 24/20 EMOM 1 C&J @ 185/135

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 20 10 G2OH @ 95/65 10 T2B 10 Front Squat @ 95/65

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 20 Double under’s 15 Deadlift @ 185/135 10 Ring rows

SKILL: skin the cat – lever progressions WOD: 50-40-30-20-10 OH walkin glunges @ 45/25 KB Swings @28/20 kg

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 500m Row 10 Box Jump @ 24/20 10 Ball slams @ 20/15 10 Wall ball...

SKILL: Sled pull – for load WOD: 12 min AMRAP 20 KB Swings @ 24/16 kg 10 Burpees 20 push press @ 95/65

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 10 Pendlay Row @ 115/75 1 Rope climb (increase by 1 rep every round)

LIFT: Snatch – 7 x 1 WOD: 8 min AMRAP 4 HSPU 8 KB Swings @ 32/24 12 GHD sit ups (wt. sit ups)