Tag

Agility

SKILL: Max Height Box Jump WOD: 5 Rounds 250m Row 20 Hang Squat Cleans @ 35/20 DB 15 Ball slams @ 20/15

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 4 Stone to shoulder @ 115/95 6 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 14 7 Power Clean @ 135/95 14 Wall Ball @ 20/14 21 Double under’s

SKILL: Rope climbs – AMRAP in 2 min WOD: 4 Rounds 200m Row 10 SLDL @ 95/65 10 pull ups

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 6 Power Snatch @ 75/55 8 OH Lunge steps w/ BB

LIFT: Press – 5 x 3 WOD: 80 Wall Ball @ 20/14 60 Cal Row 40 Wall Ball 20 Cal Row

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 14 7 Hang Power Clean @ 135/95 7 T2B

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 25 Double under’s 10 Burpees

SKILL: Squat Ball WOD: Teams of 3 or 4 AMRAP in 3 – Sled push relay AMRAP in 3 – Rope climb Relay AMRAP in...

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 10x 10 push ups 20 Wall Ball @ 20/14 30 Double under’s