Tag

Gymnastics

LIFT: Press – 3 RM WOD: 6 Rounds 5 Bar Muscle ups 10 1-Leg Deadlift @ 32/24 kg 250m Row

LIFT: Deadlift – 3 RM WOD: AMRAP in 5 8 T2B 10 Wall Ball @ 20/14 12 Double under’s Rest 2 min Complete 2 Rounds

LIFT: Clean – 1 RM WOD: 20 pull ups 20 1-arm Hang DB Clean & push press @ 50/35 30 V-ups 30 KB Swings @...

SKILL: 500m Row for time WOD: 10 min EMOM 5 pull ups + 5 OH Squat @ 95/65

LIFT: Bench Press – 1 RM WOD: AMRAP Dice Roll in 7 min Roll the die and complete the reps, repeat 🙂 1- 10...

LIFT: Front Squat – 3 RM WOD: 2 Rounds 50 Box Jump @ 24/20 25 HSPU (sub strict DB press) 5 Rope Climbs

SKILL: Core Complex – 10X WOD: 4 Rounds 5 Dual KB Clusters @ 16/12 kg 10 T2B 20 Double under’s

SKILL: Agility Ladder Drills WOD: 100 push ups 100 sit ups 100 pull ups EOMOM complete 3 burpees

LIFT: Snatch – 5 x 1 WOD: Squats 50-40-30-20-10 T2B 25-20-15-10-5 Broad Jump 5-4-3-2-1

SKILL: 2000m Row / 3 Rounds of max strict pull ups & max ring dips WOD: 50 Burpee Box Jump @ 24/20 -for time-