Tag

AMRAP

SKILL: Tire Flips WOD: Tabata Front Squat @ 50% 5 x 2 wt. Tabata Burpees to 6″ target

LIFT: Snatch – 7 x 1 WOD: AMRAP in 10 Increasing ladder 2-4-6-8-10-12-etc Pull ups HSPU

SKILL: 400m Run WOD: 1 min AMRAP Hang Squat Clean @ 135/95 1 min AMRAP Burpees 1 min AMRAP T2B 2 min AMRAP Hang Squat...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 30 Double under’s 1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 HSPU 20 Alt. pistols

SKILL: Running Drills + Agility WOD: AMRAP in 20 400m Run 15 Thrusters @ 95/65 15 pull ups

LIFT: Front Squat – 5×2 WOD: Teams of 3 Buy In – athletes run 400m and each collects an egg. Teams = same colour eggs Team...

LIFT: Bench – 3 x 5 WOD: AMRAP in 12 5 Ring Dips 10 Goblet Squats @ 24/16 kg 20 walking lunge steps

SKILL: Ring supports – 3 x ME WOD: Complete 3 Rounds of…. 3 min AMRAP 3 C & J @ 135/95 6 T2B 9 Burpees...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20