Tag

Gymnastics

LIFT: Bench Press – 5 x 5 WOD: 5 Rounds 2 Wall walk 10 DB / KB push press (5 per arm) 10 Ring Dips

SKILL: Handstand practice WOD: DB Bench Press 8 x 8 30 Hollow Rock after even sets 30 sit ups after odd sets

LIFT: 10 min EMOM of 1 squat clean + 1 hang power clean WOD: 10 Rounds 10 C2B Pull ups 10 Box Jumps @ 24/20...

LIFT: Front Squat – 5 x 3 WOD: 21-15-9-15-21 H2H Swings @ 24/16 kg T2B

LIFT: Bench Press – 5 x 5 WOD: 4 Rounds 20 bicycles per leg 30 sec HS Hold 20 sit ups 30 sec HS Hold

SKILL: Ring Dips / Ring Supports – 3 x Max Effort WOD: AMRAP in 20 5 C2B pullups 10 Burpees 15 KB SDLHP @ 24/16...

SKILL: Rope Climb WOD: Partner’s Buy In with 1000m Row (partition as needed) then complete 500 KB Swings partner A swings while partner B holds...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 100m OH Dual KB Carry @ 20/14 kg 10 T2B 10 Box Jump @ 24/20

LIFT: 10 min EMOM 1 squat snatch + 2 power snatch @ 85% 1RM WOD: Partners complete A) 200m Run B) AMRAP slingshots @ 16/12...

Labour Day Team WOD 3 Person Team will complete 3 Rounds for Time Person A) Row 20 Calories Person B) HS Hold / Plank Hold...