Tag

Agility

LIFT: Bench Press – 3 x 5 WOD: 500m Row 3 BB complex 500m Row 2 BB complex 500m Row 1 BB complex (BB complex...

SKILL: skin the cat – 5 x 2 WOD: 5 Rounds 500m Row 15 snatch @ 115/85

LIFT: Back Squat – 3 x 5 WOD: Tabata this… paralette pass through hollow rock sling shots @ 16/12 kg

SKILL: Tag WOD: Teams of 3 – 2 athletes working at a time, only 1 person can row at a time 100 pull ups 200...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 sprawls 10 Goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

LIFT: OH Squat – 5 x 2 WOD: 21-15-9 Burpees Pull ups

SKILL: Resisted sprints – 3x WOD: 5 HSPU 10 Deadlift @ 275/185 20 Pull ups 30 Box Jump @ 24/20 40 KB Swings @ 32/24...

LIFT: Clean & Jerk – 7 x 1 WOD: 4x 5 OH Lunge per leg @ 45/25 10 T2B 250m Row

LIFT: Front Squat – 5 x 2 WOD: 10 Weighted step ups per leg @ 35/25# DB’s 100 Double under’s 10 Wt. step ups per...

SKILL: Agility drills WOD: Fight Gone Bad 3 Rounds 1 min AMRAP Wall Ball@ 20/14 1 min AMRAP Sumo Deadlift Highpull @ 75/55 1 min...