Tag

AMRAP

SKILL: Agility drills WOD: AMRAP in 8 5 Press @ 95/65 10 push ups

LIFT: Back Squat 3 x 5 WOD: AMRAP in 12 1 Snatch @ 95/65 5 OH Lunge (with barbell) 10 V-ups

SKILL: 3x Resisted sprints WOD: AMRAP in 5 5 Pull ups 10 Wall Ball @ 20/14 REST 1 min Burpees AMRAP in 2

LIFT: Push press 3 RM WOD: AMRAP in 8 2 HSPU 4 Pull ups 6 OH Lunge @ 45/25

LIFT: Snatch – 7 x 1 WOD: AMRAP in 6 10 Box Jumps @ 24/20 5 Paralette pass through

LIFT: Snatch – 7 x 1 WOD: AMRAP in 7 5 Lunge / leg 10 Push press @ 95/65 50 skips

LIFT: OH Squat – 5 x 2 WOD: Open WOD 14.4 AMRAP in 14 60 Cal Row 50 T2B 40 Wall ball @ 20/14 30...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 30 Mountain climbers 20 Russian twist @ 16/12 kg 10 Body rows

LIFT: Press – 3 x 5 WOD: 3-6-9-12-15-18-21……. AMRAP in 6 Power Cleans @ 135/95 Wall Ball @ 20/14

SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push...