Tag

AMRAP

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 10 push press @ 95/65 15 squats 20 Double under’s

SKILL: Max tire flips in 90 sec. WOD: 3 Rounds 5 min AMRAP 3 G2OH @ 115/85 6 Burpees over bar -Rest 2 min-

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 6 alt. pistols 9 HR push ups 12 KB Deadlift @ 32/24 kg

LIFT: Snatch – 7 x 1 WOD: Complete 3 Rounds w/ 1 min Rest between Rounds 3 min AMRAP 6 DB Snatch @ 45/30 6...

SKILL: Pull ups 5 x 3 – strict WOD: AMRAP in 15 5 Deadlift @ 185/135 10 push ups 15 Ball slams @ 20/15

MJ’s Birthday WOD – For Charity “JACK” 20 min AMRAP 10 push press @ 115/75 10 KB Swings @ 24/16 kg 10 Box jumps @...

LIFT: Bench press – 5 x 5 WOD: AMRAP in 9 9 Burpees 15 squats 21 Deadlift @ 135/95

SKILL: Ring dips 5 x 3 WOD: AMRAP in 20 10 V to Hollow body 20 Russian twist @ 16/12 kg 30 Double under’s

SKILL: Group Squat drill WOD: In 3 min Complete: 25 KB Swings @ 24/16 kg 15 Burpees AMRAP of KB Snatch – Rest 1 min...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 12 10 push ups 20 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20″