Tag

Gymnastics

LIFT: Deadlift – 3 x 5 WOD: EMOM x 20 A) plank hold B) 20 KBS @ 24/16 C) Hollow Hold D) 5 Paralette Pass...

LIFT: Back Squat – 3 x 5 WOD: 20/15 Cal Assault Bike then 4 rounds of 5 ring dips 10 Push press @ 95/65 finish...

SKILL: 500m Row for Time WOD: Teams of 3 300 DB Snatches A) Alt DB Snatch @ 50/35 B) Static Deadlift Hold C) Static HS...

LIFT: Front Squat – 3 x 2 WOD: AMRAP in 12 10 Cal Row 10 Ring Rows 20 KB Swings @ 24/16

LIFT: Deadlift – 3 x 5 WOD: AMRAP in 12 3 Broad Jumps 6 T2B 9 Squat Jump

LIFT: Bench Press – 5 x 3 WOD: 2-4-6-8-10 Thrusters @ 115/85 5-4-3-2-1 Ring MU

SKILL: 500m Row for Time WOD: EMOM x 24 A) 10 Heavy KB Swings B) 6 HSPU C) 10 Box Jump @ 30/24″ BENCHMARK:...

LIFT: Deadlift – 3 x 5 WOD: EMOM x 12 A) 10 Alt pistols B) 10 C2B pull ups C) 20 supermans

SKILL: Handstand work WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU

LIFT: Snatch – 5 x 1 @ 85% 1RM WOD: Partner’s complete 200 Alternating DB Snatch @ 50/35 While 1 person works on DB Snatches,...