Tag

AMRAP

LIFT: Deadlift 1 x 5 WOD: AMRAP in 7 5 Press @ 95/65 10 Ball slams @ 20/15 20 Double under’s

LIFT: Press 5 x 3 WOD: AMRAP in 8 10 KB Snatch @ 16/12 kg 15 russian twist / side 200m Run

SKILL: 5 x 5 Ring dips 5 x 30 sec. L sit WOD: AMRAP in 12 3 Power Cleans @ 95/65 6 Lunges w/BB 9...

LIFT: Back Squat 3 x 5 WOD: 3-6-9-12-15-18…..etc Burpees DB Snatch @ 40/30 AMRAP in 6

SKILL: 3 Resisted sprints WOD: AMRAP in 9 6 Push press @ 95/65 3 Ring dips 1 Rope climb

LIFT: 2 Snatch EMOM for 10 min. (50% 1RM) WOD: AMRAP in 8 10 push ups 20 KB Highpull @ 24/16 kg 10 body rows

LIFT: OH Squat – 5 x 2 WOD: 10 minutes total: in 6 min. complete 800m Run max reps Power Cleans @ 135/95 in 4...

SKILL: Agility and Balance Drills WOD: AMRAP in 7 3 HSPU 6 pistols 9 pull ups

SKILL: Rope Climbs WOD: AMRAP in 10 10 Wall Ball @ 20/14 10 T2B 50 Double under’s

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 1 Rope Climb 5 ring dips 10 Shoulder to OH @ 75% 5RM