Tag

AMRAP

LIFT: Bench Press – 5 RM WOD: AMRAP in 18 50 Suitcase Deadlift – Heavy 10 Pullups 40 Suitcase DL 15 Pull ups 30 Suitcase...

LIFT: Back Squat – 5 RM WOD: AMRAP in 3 20 Double under’s (sub 5 Tuck jump) Ball Slams 5-10-15-20-25-30…etc -REST 3 min- Repeat 3...

SKILL: Rope Climbs WOD: AMRAP in 16 10 Dual KB Beggars @ 16/12 kg 15 Wall Ball @ 20/14 200m Run

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 Suicide Run 10 DB Front Rack Squats @ 50/35

SKILL: Agility WOD: AMRAP in 12 5 Power Cleans @ 185/135 30 Double under’s

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 60 sec AMRAP Tire Flips (HAP)

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 14 15 Wall Ball @ 20/14 10 OH Lunge steps w/ Med Ball 200m Row

SKILL: Sled Push for Load WOD: AMRAP in 13 5 HSPU 10 Front Rack KB Squats 15 Pull ups

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 2 min Max Distance Row 1 min Rest 1 min Max Calorie Bike 2 min Rest

SKILL: Skin the Cat – Lever progressions WOD: AMRAP in 2 3 Thrusters @ 95/65 6 Burpee O/B -REST 1 min- Complete 5 Rounds