Tag

AMRAP

SKILL: Handstand drills WOD: AMRAP in 8 10 OH Squat @ 95/65 15 sit ups 20 Double under’s

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 press @ 95/65 10 push press 5 pull ups

LIFT: Press – 5 x 3 WOD: AMRAP in 15 5 sprawls 10 goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

SKILL: HSPU – 5-4-3-2-1 WOD: AMRAP in 9 3 Power Snatch @ 95/65 6 OH Squat 9 pull ups

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 10 Push press @ 95/65 10 T2B

LIFT: Press – 5 x 3 WOD: AMRAP in 12 1 Rope Climb 6 Deadlift @ 225/155 12 Push ups

LIFT: OH Squat – technical drills WOD: AMRAP in 7 14 Lunges 14 Double under’s

SKILL: Turkish get ups 2-2-2-2-2 FRIDAY THE 13TH CRAP SHOOT AMRAP in 20 Roll the dice – complete the exercise and reps that match the...

LIFT: Clean technique drills – 3 reps EMOM @ 50% 1RM WOD: AMRAP in 7 5 Press @ 95/65 5 Dips 150m Row

LIFT: Jerk 5×8 at 50% WOD: 3 Rounds – 1 min. Intervals Stiff leg deadlift @ 75/55 Body rows Mountain climbers KB Swings @ 24/16 kg...