Tag

Agility

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 30 Alternating DB Snatch @ 45/30 15 Box Jump Overs @ 24/20

LIFT: Jerk – 5 x 1 WOD: Complete 10 Rope climbs After each rope climb complete 5 burpees, then add 5 burpees every round

SKILL: muscle up progressions WOD: “Diane” 21-15-9 Deadlift @ 224/155 HSPU

LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: AMRAP in 15 5 C2B pull ups 10 Alt. pistols 15 Hollow...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 8 10 Front rack lunges @ 95/65 10 push ups

SKILL: 400m Run for time WOD: AMRAP in 20 40 squats 30 T2B 20 Power Cleans @ 95/65

SKILL: Hand stand practice WOD: 21-15-9 Row for calories V ups

LIFT: Deadlift – 1 x 5 WOD: 75 Wall balls @ 20/14 -50 foot bear crawl every drop –

LIFT: Press – 5 x 3 WOD: 50 Burpee broad jumps for time

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds of alternating Tabata intervals Suitcase Deadlift w/ KB’s Double unders (sub. tuck jumps)