Tag

Agility

SKILL: Tire Flip Tabata WOD: -For time- 100m Run 20 Ball slams @ 20/15 200m Run 20 Ball slams 400m Run 20 ball slams

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 10 Calorie Row 50 foot walking KB Lunges @ 2x16kg/2x12kg 20 Cal Row 50...

LIFT: Bench Press – 3 x 5 WOD: 4x 15 squats 15 KB Swings @ 24/16 kg 15 Box Jumps @ 24/20 15 Hang Power...

SKILL: Rope climbs – 2 min AMRAP WOD: For time…. 30 Burpees 30 Pull ups 30 thrusters @ 95/65

LIFT: Deadlift – 1 x 5 WOD: 5X 3 Tire Flips 200m Run 1 Rope Climb

LIFT: Press – 5 x 3 WOD: 15-12-9 T2B Sprawls

SKILL: T2B skill work WOD: “Nancy” 5 X 400m Run 15 OH Squats @ 95/65

LIFT: Back Squat – 3 x 5 WOD: 1000m Row 50 Goblet squats @ 24/16 kg 100 Double under’s

LIFT: Snatch – 7 x 1 WOD: Tabata…. ball slams @ 20/15 wall ball @ 20/14 KB swings @ 24/16 kg push press @ 75/55...

SKILL: Tire Flips WOD: 3X 250m Row 10 Thrusters @ 115/85 10 C2B pull ups