Tag

AMRAP

SKILL: 3 x 5 strict pull ups WOD: AMRAP in 7 5 Push press @ 115/75 10 Over bar Burpees Rest 2 min then.. AMRAP...

LIFT: Snatch 7 x 1 WOD: AMRAP in 9 5 Broad Jumps 10 Russian twist @ 16/12 kg 15 Ball slams @ 20/15#

SKILL: Agility drills WOD: AMRAP in 8 5 Squat cleans @ 115/85 10 Box Jumps @ 24/20″

LIFT: Front Squat 5 x 2 WOD: 2 min AMRAP KB Swings @ 24/16 kg Run 200m 3 min AMRAP squats Run 300m 4 min...

LIFT: Snatch 7 x 1 WOD: AMRAP in 5 6 Wall ball @ 20/14# 3 Burpees Rest 2 min Repeat AMRAP in 5

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 9 1 rope climb 3 pistols / leg

LIFT: Front Squat 5 x 2 WOD: 3 Rounds 1 min AMRAP Ball slams @ 20/15# 1 min AMRAP Dead bug 1 min AMRAP KB...

LIFT: Back Squat 5 x 3 WOD: AMRAP in 8 10 Lunges 20 Double unders

SKILL: Muscle up work WOD: AMRAP in 14 7 Broad jumps 14 Ball slams @ 20/15# 21 Wall ball @ 20/14#

LIFT: Bench Press 5 x 3 WOD: AMRAP in 8 6 T2B 12 Push press @ 95/65