Tag

AMRAP

LIFT: Snatch – 3 RM WOD: AMRAP in 9 3 stone to shoulder 9 Box Jumps @ 24/20

SKILL: Atlas Stones WOD: In 3 minutes complete: 200m Run AMRAP of Shoulder to OH @ 115/85 – REST 1 min- In 3 minutes complete:...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 9 9 Burpees 15 DB Thrusters @ 30/20 21 Double under’s

SKILL: pull ups – 5 x 3 WOD: AMRAP in 10 2 wall walk 4 alternating pistols 8 Pendlay row 2 115/75

LIFT: Deadlift – 3 RM WOD: AMRAP in 7 200m Run 15 Ball slams @ 20/15 10 Russian twist / side @ 16/12 kg

SKILL: AMRAP in 3 min KB Swings @ 24/16 kg WOD: EMOM for 16 min 8 V-ups 8 Box Jumps

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 21 Box Jumps @ 24/20″ 15 Deadlift @ 185/135 9 push ups

LIFT: Deadlift – 5 RM WOD: AMRAP in 9 9 Ball slams @ 20/15 15 Hang Power Cleans @ 95/65 21 Double under’s

SKILL: Burgener warm up WOD: AMRAP in 8 Hang Power Clean @ 185/135 -every break complete 30 air squats- REST 4 min AMRAP in 4...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 Snatch grip push press @ 95/65 -every break complete 40 double under’s-