Tag

Agility

LIFT: Bench Press – 1 RM WOD: 4 Rounds 8 Ring push ups 16 T2B 32 KB Highpull @ 24/16 kg

LIFT: Deadlift – 1 RM WOD: 100 Double under’s 50 Supermans 50 pistols (alt) 100 Double under’s

SKILL: Double under’s – 10 min practice WOD: Teams of 3 Complete 2 Rounds: 3 min AMRAP bear crawl relay 3 min AMRAP dual OH...

SKILL: Atlas Stone Cleans WOD: 12-9-6-3 Man makers @ 35/25 Pull ups

LIFT: Push press – 3 RM WOD: 4 Rounds of 1 min Intervals Tire Flips @ 450/250 K2E Row for Calories -Rest-

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 5 Burpees 10 Box Jump @ 24/20 15 V to Hollow body

SKILL: T2B progressions WOD: Partner AMRAP in 20 A) 30 Cal Row B) Max goblet squats @ 24/16 kg -alternate each round-

LIFT: Bench Press – 3 RM WOD: 21-15-9 squat thrusts KB Swings @ 32/24 kg Sprawls

SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in...

LIFT: Back Squat – 3 RM WOD: Remembrance Day WOD 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Wall balls @...