Tag

Double unders

LIFT: Front Squat – 5 x 3 WOD: “Annie” 50-40-30-20-10 Double under’s Sit ups

LIFT: Back Squat – 5 x 5 WOD: 10 min Ladder 3-6-9-12-15-18-21-24-27-30-etc Wall Ball @ 20/14 25 Double Under’s after every wall ball set

LIFT: Press – 3 x 10 @ 65% 5RM WOD: Partner’s A) 200m Dual KB Front Rack Carry @ 24/16 kg B) Begin AMRAP -A...

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: 5 Rounds 20 Cal Row 20/15 Cal Assault Bike 50 Double under’s -Rest 1...

LIFT: OH Squat – 5 x 3 @ 75% 3RM WOD: 2 Rounds 50 Dual Front Rack KB Lunge steps @ 24/16 kg 50 Double...

LIFT: Front Squat – 5 x 3 @ 75% WOD: AMRAP in 7 15/10 Cal Assault Bike 50 Foot OH Walking Lunge @ 45/25 50...

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40...

LIFT: Deadlift – 3 RM WOD: Row Sprints 30-20-10 Calories 50 Double under’s after each Row

SKILL: Burgener Warm up WOD: EMOM x 12 Odd: 1 Hang Power Snatch + 1 Power Snatch Even: 25 Double under’s -start at 50% 1RM...

LIFT: Back Squat – 5 RM WOD: AMRAP in 3 20 Double under’s (sub 5 Tuck jump) Ball Slams 5-10-15-20-25-30…etc -REST 3 min- Repeat 3...