Tag

AMRAP

LIFT: Deadlift – 1 x 5 WOD: “The Ghost” 6X 1 min Calorie Row 1 min Burpess 1 min double under’s Rest 1 min

LIFT: Jerk – 5 x 2 WOD: AMRAP in 7 5 Tuck jumps 10 Ball slams @ 30/20 15 Mountain climbers per leg

SKILL: Tire flips WOD: AMRAP in 10 T2B Thrusters @ 95/65 2-4-6-8-10-12-14…. etc

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 10 Body Rows 20 KB Swings @ 32/24 kg

LIFT: Press – 5 x 3 WOD: AMRAP in 3 10 Box Jump @ 24/20 15 Squats -Rest 1 min- AMRAP in 3

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 pull ups 10 push press @ 95/65 15 thrusters

SKILL: Sled push x 3 WOD: AMRAP in 20 2 Rope climbs 10 alternating pistols 50 Double under’s

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Power Snatch @ 50% 10 OH Squat 20 sit ups

SKILL: 1000m Row for time WOD: AMRAP in 12 3-6-9-12-15-18-21-24….. Hang Power Clean @ 115/85 15 Squats after each set

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 sprawls 10 Goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg