Tag

AMRAP

SKILL: Agility drills WOD: AMRAP in 10 2 pistols per leg (alternating) 2 strict pull ups

LIFT: Front Squat – 3 RM WOD: Partner – AMRAP in 15 10 MedBall sit ups-over-box (each) 20 Alternating box jumps 10 MedBall over rig...

LIFT: Jerk – 3 RM WOD: AMRAP in 10 10 Front squat @ 135/95 20 KB Snatch @ 20/14 kg 40 Double under’s

LIFT: Deadlift – 3 RM WOD: 4 min AMRAP 10 Box Jumps @ 24/20 5 C2B pull ups – Rest 1 min – Repeat AMRAP

SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s

LIFT: Back Squat – 3 RM WOD: AMRAP in 8 5 Power Snatch @ 115/85 10 Burpees

LIFT: Deadlift – 3 RM WOD: AMRAP in 18 10 K2E 20 Alternating pistols 30 sec. Handstand Hold

SKILL: Max Height Box Jump WOD: Partner AMRAP in 15 10 Wall Ball @ 20/14 20 Double under’s Rotate rounds between partners

SKILL: Agility drills WOD: AMRAP in 18 21 Box Jumps @ 24/20 15 push ups 9 Deadlift @ 185/155

LIFT: Push Press – 5 RM WOD: AMRAP in 12 200m Sprint (Run or Row) 10 Ball slams @ 20/15 -Rest 30 sec.-