Tag

Agility

“Filthy Fifty” 50 Box Jumps @ 24/20 50 jumping pull ups 50 KB Swings @ 16 /12 kg 50 walking lunge steps 50 K2E 50...

LIFT: Press – 5 x 3 WOD: Tabata these…….. KB Swings @ 24/16 kg Double under’s Goblet squats

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 30 Wall Ball @ 20/14 20 Burpee over bar 10 Push press @ 135/95

SKILL: Rope Climbs WOD: 50 Calorie Row 40 DB Snatch @ 40/25 30 push ups 20 Box jumps @ 24/20 T2B

LIFT: Snatch – 7 x 1 WOD: EMOM x 12 1 Squat clean @ 135/95 2 Hang Power Clean 3 Burpee over bar

12 Days of Christmas On the first day of Christmas my true love gave to me…. 1 Muscle up 2 HSPU 3 T2B 4 pistols...

LIFT: OH Squat – 5 x 2 @ 90% WOD: 50 Double under’s 40 push ups 30 Ball slams 2 20/15 20 Cal. Row -for...

LIFT: Clean and Jerk – 7 x 1 @ 90% WOD: 15-12-9 Back Squat at 225/155 6-3-1 Bar muscle ups

SKILL: Pistols – 5-4-3-2-1 WOD: 4 Rounds 50 Double under’s 10 paralette pass throughs

LIFT: Front Squat – 5 x 2 @ 90% WOD: AMRAP in 12 10 KB thrusters 2 24/16 kg 10 Body Rows 20 Mountain climbers