Tag

AMRAP

SKILL: Rope climb technique – 2 min AMRAP WOD: AMRAP in 10 3-6-9-12-15-18…etc increasing by 3 reps every round OH Squat @ 95/65 T2B

LIFT: OH Squat – 5 x 2 WOD: 20 min Ladder 5 KB Swings @ 24/16 kg / 1 Box Jump @ 24/20 10 KBS...

LIFT: Press – 5 x 3 @ 80% 3 RM WOD: AMRAP in 16 50 foot Front Rack DB lunge @ 50/35 15 pull ups

LIFT: Deadlift – 3 x 8 @ 65% 5RM WOD: Tabata – rotating stations for 8 rounds dips T2B Double under’s

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

SKILL: Atlas stone technique – follow with 2 min AMRAP Stone to Shoulder WOD: 5 min AMRAP Row for Calories 5 min AMRAP Push press...

LIFT: Clean & jerk – 7 x 1 @ 85% 1RM WOD: Partner’s complete 3 Rounds each Partner A) 100m Farmer Carry Partner B) AMRAP...

LIFT: Press – 5 RM WOD: AMRAP in 9 6 slingshots @ 24-16 kg 9 T2B 12 KB Swings @ 24/16 kg

LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row

LIFT: Bench Press – 1 RM WOD: AMRAP in 8 1 wall walk* 40 Double under’s *add 1 rep every round