Tag

Double unders

SKILL: Double unders WOD: 3 min AMRAP 5 Burpee Box Jump Overs @ 24/20 Max Hang Squat Clean & Jerk -Rest 2 min- Complete 2...

LIFT: Front Squat – 3 RM FRIDAY THE 13TH WOD: AMRAP in 13 Crap Shoot Roll the dice – complete the exercise, roll again. 2...

LIFT: Deadlift – 1 x 5 WOD: EMOM x 8 5 Front squat @ 115/85 20 Double under’s

LIFT: OH Squat – 5 RM WOD: 21 min EMOM – alternate b/w 3 exercises each minute A) 6 strict press @ 85% 5RM B)...

SKILL: Double under’s – EMOM x 8 WOD: 20 Deadlift @ 225/155 Run 200m 20 KB Swings @ 32/24 kg Run 200m 20 Burpees Run...

LIFT: Bench press – 3 RM WOD: “The Ghost” 6 Rounds 1 min AMRAP Cal Row 1 min AMRAP burpees 1 min AMRAP Double under’s...

LIFT: Deadlift – 3 RM WOD: AMRAP in 8 5 HSPU 25 Double under’s

SKILL: 500m Row for time WOD: 5 Rounds 10/5 Pull ups 15 Wall ball @ 20/14 30 Double under’s

SKILL: Mobility games WOD: 10-8-6-4-2 Thrusters @ 135/95 50-40-30-20-10 Double under’s

LIFT: Bench Press – 5 RM WOD: 3 Rounds 10 Abmat sit ups 20 Med ball cleans @ 20/14 30 Double under’s