Tag

Agility

LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 odd: 30 mountain climbers per leg even: 20 wall ball @ 20/14

LIFT: Snatch – 7 x 1 WOD: AMRAP in 5 3 push jerk @ 155/115 9 box jump @ 24/20 -Rest 1 min- AMRAP in...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 12 4 C2B pullups 8 Alt. DB Snatch @ 40/25 16 Russian step ups @...

LIFT: Clean & Jerk – 7 x 1 WOD: 15-12-9 OH Squat @ 95/65 sit ups 15-12-9 push press @ 95/65 situps 15-12-9 Oh Squat...

SKILL: Skin the cat – Levers WOD: AMRAP in 14 14 thrusters @ 95/65 14 pull ups 14 Lunge steps

LIFT: Front Squat – 5 x 2 WOD: 300 Burpees EMOM stop and complete 5 Kb Swings @ 32/24 kg -30 min CAP-

LIFT: Press – 5 x 3 WOD: AMRAP in 5 10 Ring rows 10 push ups AMRAP in 5 10 Alt. DB Snatch @ 45/35...

SKILL: Core Complex WOD: Partner WOD 1 – 2 K row for time (switch as needed) Partner WOD 2 – 3 min AMRAP Tire Flips...

LIFT: Back Squat – 3 x 5 WOD: 10 DB Cleans @ 40/25 50 Double under’s 20 DB Cleans 100 Double under’s 30 DB Cleans...

SKILL: Sled Push WOD: 21-15-9 Burpee broad jump Goblet squats @ 24/16 kg