Tag

AMRAP

SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

SKILL: 3 x Max Effort pull ups WOD: Tabata Thrusters @ 95/65 -Rest 1 min- Tabata Mountain Climbers -Rest 1 min- Tabata Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 2 4 Power Snatch @ 95/65 8 push ups Rest 1 min. Complete 3 Rounds

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 200m Row 10 T2B 5 Power Clean @ 135/95

LIFT: Front Squat – 5 x 2 WOD: Tabata these: DB Snatch @ 50/30 Air Squats Ball slams @ 20/15 *1 min rest between Tabata’s

LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees...

SKILL: Tabata Sledge swings WOD: AMRAP in 10 5 Pendlay row @ 135/95 50 Double under’s

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 10 OH Lunge @ 24/16 kg 20 KB Snatch 30 slingshots

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 10 Cal Row 20 DB Clusters @ 30/20

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...