Tag

Agility

SKILL: Rope climb WOD: 100m Run 20 T2B 200m Run 20 T2B 400m Run 20 T2B

LIFT: Clean & Jerk – 7 x 1 WOD: 50 Double under’s 25 Broad jumps 50 Double under’s 25 sprawls 50 double under’s

SKILL: Mobility – Hungry hungry hippos WOD: As Partners complete.. 800m Run together w/ med ball @ 20/14 40 G2OH @ 135/95 60 Burpees 80...

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 30 Hollow Rocks 30 Mountain climbers per leg 30 KB Swings @ 24/15 kg

SKILL: Handstand work WOD: For time….. 75 squat cleans @ 75/55 25 pull ups 400m Run

LIFT: Deadlift – 1 x 5 WOD: 100m Run 10 Wall ball @20/14 10 sprawl 200m Run 20 Wall ball 20 Sprawl 400m Run 40...

LIFT: Press – 5 x 3 WOD: In 3 minutes complete: 200m Run AMRAP pull ups -Rest 1 min- In 3 minutes complete: 200m Run...

LIFT: Back Squat – 3 x 5 WOD: 20 Calorie Row 20 Goblet squat @ 24/16 kg 30 Cal Row 30 KB – Sumo Deadlift Highpull...

SKILL: Agility drills WOD: 8 KB Swings @ 32/24 kg 40 sit ups 80 Double under’s 8 Rope climbs 80 Double under’s 40 sit ups...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 100m Run 20 wall ball @ 20/14 10 burpees