Tag

Burpees

LIFT: Bench press – 5 x 5 WOD: AMRAP in 9 9 Burpees 15 squats 21 Deadlift @ 135/95

SKILL: Group Squat drill WOD: In 3 min Complete: 25 KB Swings @ 24/16 kg 15 Burpees AMRAP of KB Snatch – Rest 1 min...

LIFT: Front Squat – 5 x 2 WOD: 100 Double under’s 50 sit ups 40 Ball slams 2 20/15 30 Russian twist @ 16/12 kg...

LIFT: Deadlift – 1 RM WOD: 4x 10 Burpees 8 Cleans @ 95/65 6 Racked lunges (front or back)

SKILL: Double unders – EMOM for 8 min WOD: 50 Wall Ball @ 20/14 10 Burpees 40 Wall Ball 10 Burpees 30 Wall Ball 10...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 9 9 Burpees 15 DB Thrusters @ 30/20 21 Double under’s

SKILL: Tire Flips WOD: 4 Rounds 240 m Row 12 OH Squat @ 115/75 6 Burpees

SKILL: Handstand / HS Walk WOD: 50 Lunge steps 10 Burpees 40 Mountain climbers / leg 10 Burpees 30 DB Cleans @ 30/20 10 Burpees...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 Hang Power Clean @ 135/95 Every break, complete 10 burpees

LIFT: Snatch – 7 x 1 WOD: “The Ghost” 6 Rounds 1 min Cal. Row 1 min AMRAP Burpees 1 min AMRAP Double under’s Rest...