Tag

AMRAP

SKILL: 3 x max effort pull ups WOD: AMRAP in 6 6 Thrusters @ 95/65 6 Burpees Rest 1 min, then.. AMRAP in 2 Wall...

LIFT: Hang Power Snatch 5 x 2 WOD: 3 min AMRAP KB Swings @ 24/16kg Rest 1 min 3 min AMRAP squats Rest 1 min...

LIFT: Push Press 5 x 2 WOD: AMRAP in 7 3 wall walks 5 Broad jumps 7 Body rows

SKILL: 5 x 2 Cliff hanger pull ups WOD: 5 sandbag cleans 5 over sandbag Burpees 10 sandbag cleans 10 over sandbag Burpees 15 sandbag...

LIFT: Front Squat 5 x 2 WOD: 10 min Cap 20 Power cleans @ 135/95# then AMRAP of 5 pistols 5 pull ups

LIFT: Snatch 7 x 1 WOD: AMRAP in 10 5 KB thrusters @24/16 kg 10 Mtn climbers / leg 15 KB Swings @24/16 kg

Friday the 13th Crap Shoot! SKILL: 5 x 5 Supine Body Rows WOD: Roll the dice and do the work! Repeat! AMRAP in 20 2...

LIFT: Deadlift 5 RM WOD: AMRAP in 15 20 Power snatch @ 95/55 20 Burpees 40 Double unders 15 P. snatch @ 115/75 15 Burpees...

LIFT: Back Squat 5 x 3 WOD: 5 KB Beggars per leg 20 KB Swings @ 24/16kg 5 Burpees AMRAP in 4 Rest 2 min...

SKILL: 3x max effort pull ups WOD: AMRAP in 15 3 Squat Snatch @ 135/95 15 Box jumps @ 24/20 6 Squat Snatch 20 Box...