Tag

Agility

SKILL: sled push races WOD: 15-12-9-6-3 Hang power cleans @ 135/95 Burpees

LIFT: Snatch – 7 x 1 WOD: 21 thrusters @ 95/65 3 rope climbs 15 thrusters 2 rope climbs 9 thrusters 1 rope climb

LIFT: Clean & Jerk – 7 x 1 WOD: 1 min. plank 100m Sandbag run 1 min. plank 200m Sandbag run 1 min. plank 400m...

SKILL: Touch plank relay WOD: “Badger” 3 Rounds 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

SKILL: T2B WOD: 6 Rounds 9 Stone to shoulder 9 HSPU

LIFT: Press – 5 x 3 WOD: AMRAP in 10 14 alt. pistols 7 power cleans @ 115/85

SKILL: 150 KB Swings for time WOD: AMRAP in 12 40 Double unders 20 Power snatch @ 95/65 10 Pull ups 5 Burpees

LIFT: Back Squat – 3 x 5 WOD: EMOM….to failure 5 push press @ 135/95 5 ring dips

LIFT: Snatch – 7 x 1 WOD: 2 Teams – Relay style 3 Rounds 15 Ball slams @ 20/15 50m Sled push @ 170/145