Tag

AMRAP

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 10 Calorie Row 50 foot walking KB Lunges @ 2x16kg/2x12kg 20 Cal Row 50...

SKILL: Rope climbs – 2 min AMRAP WOD: For time…. 30 Burpees 30 Pull ups 30 thrusters @ 95/65

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 15 50ft. walking lunge 10 push ups 200m Run

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 8 Push press @ 115/85 12 alt. pistols

SKILL: Balance drills WOD: AMRAP in 16 6 thrusters @ 95/65 12 Over bar burpees 400m Run

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 5 KB Highpull @ 32/24 kg 10 KB Swings @ 32/24 kg 15 Squat thrusts

SKILL: Double unders – 10 min EMOM WOD: AMRAP in 20 5 Deadlift @ BW 10 Pull ups 100m Sprint

LIFT: Back Squat – 3 x 5 WOD: Partner – 6 Rounds A) 400m Run B) AMRAP sledge swings -switch every round-

SKILL: Tic Tac Toe Relay WOD: 30 min EMOM odd: AMRAP Thrusters even: Rest men = 115-185 women = 55-95 Pick a weight to average...

LIFT: OH Squat – 5 x 2 WOD: 5 -10-15-20-25 Deadlift @ 155/95 5-10-15-20-25 Body Rows AMRAP in 12