Tag

AMRAP

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 1 min AMRAP Mountain climbers 1 min AMRAP Ball slams @ 20/15 1 min AMRAP...

SKILL: 2000m Row WOD: Alternating Tabata KB Swings @ 24/16 kg & Box Jumps Rest 2 min Complete 2 Rounds

LIFT: Clean & Jerk – 7 x 1 WOD: Tabata Wall Ball Rest 1 min Tabata Assault Bike

SKILL: Rope climbs WOD: 20 min Ladder Front rack lunges @ 95/65 Push press Burpee over bar -add 1 rep per round for 20 minutes-

LIFT: Back Squat – 3 x 5 WOD: Partners – 7 min AMRAP A) max calories Assault Bike B) AMRAP KB swings @ 24/16 kg...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 Power Snatch @ 95/65 10 OH Lunge w/ BB 5 Burpee over bar

LIFT: Clean & Jerk – 7 x 1 WOD: Partners A) Row 1000m B) AMRAP of 5 push press + 5 pull ups Complete 2...

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: Partners – similar strength 15 min ladder of: Heavy KB Swings Single arm...

SKILL: 500m Row for time WOD: Partners Complete 5 rounds A) 100m Farmer Carry B) AMRAP HSPU (sub HR push up)