Tag

Gymnastics

LIFT: Front Squat – 5 x 5 WOD: EMOM x 16 A) 15 Ring Rows B) 10 Single leg Deadlift C) 3 Rope Climb D)...

SKILL: 500m Row for time WOD: AMRAP in 9 3 Broad Jump 6 T2B 9 Ball Slams @ 20/15 -Rest 2 min- Max Effort...

LIFT: Bench Press – 5 x 5 WOD: 1 min AMRAP Weighted step ups 1 min AMRAP Ring dips 1 min AMRAP Tactical Lunges 1...

SKILL: Burgener warm up & prep WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min_...

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 30 sec L-Hang 30 sit ups 30 sec Hollow Hold 30 sit ups

LIFT: 5 sets of: 1 Squat Clean + 1 Hang Power Clean + 1 jerk @ 75% 1RM WOD: 50 Double under’s 40 sit ups...

SKILL: Pull ups WOD: 10 Rounds 20 KB Swings (Unbroken) 10 sec Active Plank

SKILL: Muscle Up / Static Ring support WOD: 5 Rounds 30 sec Static hollow hold 20 sit ups 30 sec plank hold 20 slingshots 30...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

SKILL: Burgener Warm up & Prep WOD: AMRAP in 15 1 Power Snatch @ 135/95 3 OH Squat 6 T2B