Tag

Agility

LIFT: 10 min EMOM Snatch pull + Squat Snatch WOD: AMRAP in 20 400m Run 30 KB Swings @ 24/16 kg 15 T2B

SKILL: Rope climbs WOD: 4 x 800m Row -each round for time- Rest 2 min between rounds

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 1 Rope climb 5 Push press @ 70% BW 5 Burpee box overs...

WOD: “The Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 20 Double unders 10 V to Hollow Body 5 Strict HSPU

SKILL: core complex x 10 WOD: suicide sprint 20 DB Hang Cleans @ 45/25 suicide sprint 15 DB Hang Cleans suicide sprint 10 DB Hang...

LIFT: Deadlift – 1 x 5 WOD: 12-9-6-3 push jerk @ 135/95 ball slams @ 30/20 KB Swings @ 32/24 kg

SKILL: Tire Flips – 50m for time WOD: 5X 30 sit ups 15 Straight Leg Deadlifts @ 115/85

LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 A) 12 wall ball @ 20/14 B) 12 Box jumps @ 24/20

LIFT: Snatch – 7 x 1 WOD: AMRAP in 1 min Squat jumps 1 min Rest AMRAP in 1 min KB Swings @ 32/24 kg Rest...