Tag

Agility

SKILL: Tire Flips WOD: AMRAP in 12 4 C2B pull ups 8 Alternating DB snatch @ 40/25 16 Russian Step ups @ 40/25

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 10 Burpees 20 Walking lunge steps

SKILL: Core Complex – 10x WOD: Complex 5 Rounds of the following complex: 10 KB Swings @ 24/16 kg 1 pull up (strict and/or weighted)...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 min EMOM 4 T2B 8 Push press @ 95/65 12 squats

SKILL: Sledge swings – Tabata WOD: 30 min AMRAP 1000m Row 25 Push Press @ 75/55 150 foot Farmer Carry (HAP)

LIFT: Bench Press – 3 X 5 WOD: 3 Rounds 25 Cal. Row 15 Goblet squats @ 24/16 kg 2 Wall walks

LIFT: Back Squat – 3 x 5 WOD: Tabata ….. paralette pass thru OH Lunge @ 45/25 Hollow body hold

SKILL: 5 sets of: 5 Ring dips & 5 Ring pull ups WOD: AMRAP in 7 21 Wall ball @ 20/14 7 HSPU -Rest 3...

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRollsAP in 13 min 2 – 100 DU’s 3 – 10 Ring...