Tag

Agility

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 50 Wall ball @ 20/14 50 Double under’s 3 Muscle ups

LIFT: Deadlift – 1 x 5 WOD: 5 X 2 Shuttle sprints 10 Supine body rows Rest 1 min

SKILL: 500m Row for time WOD: AMRAP in 18 5 Broad jump 10 T2B 20 KB Swings @ 32/24 kg

LIFT: Press – 5 x 3 WOD: Tabata…. Wall ball @ 20/14 Rest 1 min Mountain climbers

SKILL: Pull ups – 3x ME WOD: AMRAP in 9 95/65# Thrusters 3-6-9-12-15.. etc 30 Double under’s after each set

LIFT: Snatch – 7 x 1 WOD: EMOM x 12 odd: 5 Pendlay Row @ 135/95 even: 15 Box Jump @ 24/20

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push ups 10 ball slams @ 20/15 20 double under’s

SKILL: Squat Ball WOD: AMRAP in 12 T2B Front rack lunges @ 75/55 2-4-6-8-10 etc.

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 8 Squat jumps 3-6-9-12-15-etc 30 Double under’s after each set

LIFT: Front Squat – 5 x 2 WOD: 50 KB Swings @ 32/24 kg 40 Toes to Rings 30 Alternating DB Snatches @ 50/40 20...