Tag

Agility

LIFT: Snatch – 7 x 1 WOD 21-15-9 T2B HSPU

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 5 5 Power Cleans @ 155/105 5 C2B pull ups

SKILL: HSPU practice WOD: Tabata this… Air squats Renegade Rows w/push ups Hollow body hold

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 1 min Assault Bike (Row for calories) 2 min Box Jumps @ 24/20 3...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Sprawl 10 Push jerk @ 115/85 15 Goblet Squats @ 24-16 kg

SKILL: Atlas Stones WOD: 3 Rounds 5 Muscle ups (5 pull ups + 5 dips) 10 Hang Power Cleans @ 135/95 15 Wall ball...

LIFT: Press – 5 x 3 WOD: 25 min AMRAP 10 pullups 15 KB Swings @ 24/16 kg 20 Box jumps @ 24/20

LIFT: Deadlift – 5 x 5 WOD: 100 Double under’s 10-9-8-7-6-5-4-3-2-1 KB Highpull @ 24/16 kg Ball slams @ 20/15 then… 100 Double under’s

Skill: 2 x sled sprints WOD: 20 min EMOM – alternating odd: 5 Russian step ups per leg (HAP) even: 10 V ups

LIFT: Bench Press – 3 x 5 WOD: 25 Double under’s 25 squats 25 Double under’s 25 Hang Power Cleans @ 95/65 25 Double under’s...