Tag

AMRAP

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 10 Calorie Row 5 Front Squat @ 135/95

SKILL: 500m Row for time WOD: 3 Rounds – AMRAP 1 min. Wall Ball @ 20/14 Rest 1 min 1 min. push ups Rest 1...

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 7 HSPU Box Jumps @ 24/20 3-6-9-12-15-18-21-etc….

LIFT: Bench press – 3 x 5 WOD: Partner AMRAP in 3 min Front squats @ 95/65 – Rest 2 min – Partner AMRAP in...

SKILL: Push ups WOD: AMRAP in 15 10 Deadlift @ 60% of 5 RM 20 Box Jump Overs @ 24/20 10 Body Rows

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9...

SKILL: 3 x Resisted sprints WOD: Partner AMRAP in 10 1 min Wall Ball @ 20/14 1 min KB Swings @ 24/16 kg – one...

LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30...

LIFT: Press – 5 x 3 WOD: Partner AMRAP in 8 1 Resisted sprint each 20 Partner Wall Ball (over rig) @ 20/14

LIFT: Back squat – 3 x 5 WOD: Partner AMRAP in 15 40 squats 30 push ups 20 pistols 10 T2B