Tag

AMRAP

SKILL: 5 Tire Flips WOD: AMRAP in 1 – Push Press @ 95/65 Rest 1 min AMRAP in 1 – Burpees Rest 1 min AMRAP...

LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups

LIFT: OH Squat – 5 x 5 WOD: AMRAP in 10 5 Renegade Rows @ 30/20 20 Double under’s

LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-

SKILL: Windmills 5-4-3-2-1 WOD: AMRAP in 20 5 R-KB Snatch @ 24/16 kg 5 R-OH Lunge 10 Supermans 4 L-KB Snatch 5 L-OH Lunge 10...

LIFT: Front Squat – 5 x 5 WOD: AMRAP in 2: DB Cleans @ 30/20 AMRAP in 2: Double under’s AMRAP in 2: Box Jumps...

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 4: 400m Run then max reps Push press @ 95/65 -REST 1 min- AMRAP in 4: 400m Run then...

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 10 Frotn Squat @ 105/75 20 Ball slams @ 20/15 30 Double unders

SKILL: 400m Run for time WOD: AMRAP in 15 10 V-ups 15 squat jumps 20 KB Swings @ 24/16 kg