Tag

Agility

SKILL: 1000m Row WOD: EMOM x 16 odd: 15 Goblet squats @ 24/16 kg even: 30 Double under’s

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 10 push press each round 10-20-30-40-50 box jumps @ 24/20

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: AMRAP in 8 4 push ups 8 ball slams @ 25/20...

SKILL: Hip Mobility session WOD: EMOM to the Death 1 Deadlift @ 95/65 1 Power clean 1 Squat clean – Increase reps each min- Immediately...

LIFT: Jerk – 5 x 2 WOD: 5x 200m Run 10 OH Squat @ 95/65

LIFT: 1 Squat Clean + 2 Front Squats EMOM x 10 WOD: 6x 12 OH Walking Lunges @ 45/25 9 C2B pull ups 6 Burpee...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 2 wall walks Shuttle run 1-2-3-4-5-etc (increase every round)

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 4 3 HSPU 12 alt. pistols -Rest 1 min- AMRAP in 4 4 pendlay row @...

SKILL: Double under’s – EMOM x 10 WOD: 25 T2B 15 Power Cleans @ 135/85 20 T2B 12 P. cleans @ 155/115 15 T2B 9...

LIFT: Press – 5 x 3 WOD: “Karen” 150 Wall balls for time @ 20/14