Tag

AMRAP

SKILL: Agility drills WOD: Fight Gone Bad 3 Rounds 1 min AMRAP Wall Ball@ 20/14 1 min AMRAP Sumo Deadlift Highpull @ 75/55 1 min...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 50 Wall ball @ 20/14 50 Double under’s 3 Muscle ups

SKILL: 500m Row for time WOD: AMRAP in 18 5 Broad jump 10 T2B 20 KB Swings @ 32/24 kg

SKILL: Pull ups – 3x ME WOD: AMRAP in 9 95/65# Thrusters 3-6-9-12-15.. etc 30 Double under’s after each set

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push ups 10 ball slams @ 20/15 20 double under’s

SKILL: Squat Ball WOD: AMRAP in 12 T2B Front rack lunges @ 75/55 2-4-6-8-10 etc.

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 8 Squat jumps 3-6-9-12-15-etc 30 Double under’s after each set

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 15 Ball slams @ 20/15 15 Russian Twist per side @ 20/15 15 Goblet...

SKILL: Double under EMOM for 10 min WOD: AMRAP in 10 T2B OH Squat @ 95/65 2-4-6-8-10-12…etc Get as far up the ladder as you...

LIFT: Snatch – 7 x 1 WOD: Medicine Balls Gone Bad! 3x – 1 min Intervals MB Mountain climbers MB rebound sit ups @ 20/14...