Tag

Gymnastics

SKILL: 400m Run for time WOD: Friday the 13th Crap Shoot – AMRAP in 13 Roll the dice – do the reps – Repeat 2-40/30...

LIFT: Front Squat – 5 x 3 @ 75% 3RM WOD: 10 to 1 Pull ups 2 to 20 KB Swings @ 32/24 kg

LIFT: Deadlift – 5 x 5 @ 75% WOD: AMRAP in 16 12 Goblet Squats @ 24/16 kg 8 T2B 6 Broad Jump

LIFT: Back Squat – 5 x 5 @ 75% WOD: EMOM to failure 100m Sprint 2 V-ups (add 2 reps every minute)

LIFT: Press – 3 x 10 @ 65% 5RM WOD: Complete 3 Rounds 10 KB Swings @ 24/16 kg 1 Bar MU (sub ring MU...

LIFT: Deadlift – 5 x 5 @ 75% WOD: -Row 750m- 3 Rounds of 5 renegade row 10 alt. pistols -Row 750m-

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40...

SKILL: 3 x 20 sec plate hop drills WOD: 4 Rounds 400m Run 30 DB Power Cleans @ 40/30 30 Wall Ball @ 20/14 -Rest...

SKILL: 3 x ME Handstand Hold WOD: 3 Rounds 20 Back Squat (no rack) @ 50% 5RM 400m Row 20 Pull ups 400m Run