Tag

AMRAP

SKILL: Hand balancing practice WOD: Partner 10 min AMRAP Row for Calories Rest 2 min Partner 5 min AMRAP Wall ball @ 20/14

LIFT: Back Squat (hit a missed 5-3-1) WOD: AMRAP in 10 10 Power Snatch @ 95/65 10 Burpees over bar

SKILL: 500m Row for time WOD: AMRAP in 20 1 Rope climb 25 Deadlift @ 135/95 50 Box Jump Over @ 24/20

SKILL: Double under’s – 10 min practice WOD: Teams of 3 Complete 2 Rounds: 3 min AMRAP bear crawl relay 3 min AMRAP dual OH...

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 5 Burpees 10 Box Jump @ 24/20 15 V to Hollow body

SKILL: T2B progressions WOD: Partner AMRAP in 20 A) 30 Cal Row B) Max goblet squats @ 24/16 kg -alternate each round-

LIFT: Deadlift – 3 RM WOD: 4 Rounds of 30/30 Intervalsof the following A) Push press @ 95/65 B) Ball slams @ 20/15 C) Ring...

SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in...

LIFT: Back Squat – 3 RM WOD: Remembrance Day WOD 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Wall balls @...

SKILL: Max height box jump WOD: AMRAP in 12 15/10 push ups 50 Double under’s