Tag

Agility

SKILL: Pull ups – 5 x 3 WOD: AMRAP in 15 OH Squats @ 95/65 Hollow Rock 3-6-9-12-15……etc

SKILL: Sled Pull – for load WOD: 500m Row then 15-12-9 Paralette dips KB Swings @ 32/24 kg then 500m Row

LIFT: Back Squat – 1 RM WOD: 2-4-6-8-10-12-….etc increasing by 2 reps Deadlift @ 225/155 Strict HSPU AMRAP in 7

LIFT: Snatch – 7 x 1 @ 90% WOD: Partner Chipper! 50 Alternating Ball slams @ 20/15 25 Unison burpees 50 Unison KB Swings @...

LIFT: OH Squat – 6 x 3 @ 85% WOD: Row 1000m – then – 5 Rounds 25 Double under’s 10 squat jumps

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: “Choose your own Adventure” A) Burpees – AMRAP in 7 OR/ B) 30 Manmakers...

SKILL: Agility drills WOD: 4 Rounds 250m Row 10 Box Jumps @ 24/20 1 Clean @ 90% 1RM

LIFT: Front Squat – 6 x 3 @ 85% WOD: Tabata this…. V-ups KB Swings @ 24/16 kg Slingshots

LIFT: Bench press – 3 x 5 @ 85% WOD: 10-9-8-7-6-5-4-3-2-1 Burpees OH Lunge / leg @ 45/25

LIFT: Deadlift – 1 x 5 WOD: 2-4-6-8-10-12-14…. etc Tire Flips HSPU AMRAP in 10