Tag

AMRAP

LIFT: Clean & Jerk – 1 RM WOD: AMRAP in 7 5 C2B pull ups 7 Burpee Box Jump @ 24/20

LIFT: Bench Press – 5 RM WOD: AMRAP in 10 1 Suicide Sprint 5 KB Deadlift @ 32/24 kg 10 KB Swings @ 32/24 kg

LIFT: Back Squat – 5 RM WOD: 3 Rounds 1 min AMRAP sit ups 1 min AMRAP Ball slams @ 25/20 1 min AMRAP Slingshots...

SKILL: Seated Sled Pull WOD: AMRAP in 9 3 Power Clean @ 105/75 5 thrusters 15 Double under’s

SKILL: D-Ball Clean Technique WOD: Teams of 3 3 min AMRAP Sled Push Relay @ 190/145 -Rest 1 min- 3 min AMRAP Rope Climb Relay...

LIFT: Front Squat – 3 x 2 WOD: Ascending Ladder by 3’s – AMRAP in 15 3 Dual KB Beggars 3 Ring Rows

SKILL: 2000m Row / 3 Rounds of max strict pull ups & max ring dips WOD: 50 Burpee Box Jump @ 24/20 -for time-

LIFT: Press – 5 x 3 WOD: Deck of Cards – 16 min AMRAP Hearts = KB Snatch Clubs = Push ups Spades = KB...

LIFT: Bench – 5 x 3 WOD: Tabata This…… DB Hang Power Clean – 1 arm @ 50/35 Rest 1 min Wall Ball @ 20/14

LIFT: Clean & jerk – 5 x 1 WOD: AMRAP in 10 5 Power Clean @ 135/95 7 Burpee over Bar