Tag

Gymnastics

LIFT: Press – 1 RM WOD: EMOM x 12 A) max strict pull ups B) 10 Alt. pistols C) 15 SLDL @ 75/55

LIFT: Deadlift – 1 RM WOD: 30 Burpee Box Jump Overs @ 24/20 15 T2B 30 Thrusters @ 95/65 15 T2B 30 Burpee Box Jump...

SKILL: Agility Ladder drills WOD: 7 Rounds 30 sec AMRAP Pull ups 30 sec Rest 30 sec AMRAP Push ups 30 sec Rest

LIFT: Back Squat – 1 RM WOD: 3 Rounds 400m Run 15 Ring Rows

LIFT: Power Snatch – 1 RM WOD: 30 OH Walk. Lunges @ 45/25 30 K2E 30 Sit ups 30 Cal Row 30 Sit ups 30...

SKILL: 3 x Max Effort Toes to Bar WOD: “Kelly” 5 Rounds 400m Run 30 Box Jump @ 24/20 30 Wall ball @ 20/14

SKILL: Tire Flip WOD: 5 Rounds 300m Row / 250m Row (M/W) 10 HSPU (sub 3 Wall walk) 5 Tire Flips @ 600/450

SKILL: Bar Muscle Ups / Progressions WOD: 10 Rounds 5 Push press @ 75/55 5 Thruster @ 75/55 1 Rope Climb -30 second Rest b/w...

LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups