Tag

Gymnastics

SKILL: Sledge Swings – Tabata WOD: AMRAP in 4 3-6-9-12-15-etc Power Cleans @ 135/95 T2B REST 2 min Repeat 4 min AMRAP

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 9 Wall Walks 1-2-3-4-5-6-etc 5 Thrusters @ 95/65

SKILL: T2B progressions WOD: 12 min EMOM odd: 10 OH squats @ 95/65 even: 10 Ball slams @ 25/20

WOD: “TARNAC” 4 Rounds 40 push ups 40 sit ups 40 box jumps @ 24/20 40 pull ups

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 12 200m Row 10 Alt pistols 1 rope climb

SKILL: Bar Wars WOD: 1 to 10 DB Clusters @ 35/25 Burpees

LIFT: Press – 5 x 3 WOD: Crap Shoot! – Roll the Dice 13 min AMRAP 2 – 100 DU’s 3 – 5 Sprawls 4...

LIFT: Deadlift – 3 x 8 WOD: 10 min EMOM odd: HS Hold (10-40 sec) even: 1 wall walk

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 15 Cal Assault Bike 12 OH Lunge @45/25 9 Box Jump @ 24/20 6 push...

LIFT: OH Squat – 5 x 2 WOD: 14 min EMOM odd: 10 1-Leg Deadlift – HAP even: 10 alt pistols