Tag

Gymnastics

LIFT: Front Squat – 5 x 2 WOD: 18 min AMRAP 1 Power Snatch @ 135/95 3 HSPU (sub 1 wall walk) 5 Burpees

LIFT: 10 min EMOM: 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch WOD: 10 Rounds 10 pull ups 10 Box Jump...

LIFT: Press – 5 x 3 WOD: AMRAP in 12 8 push ups 8 strict pull ups 200m Row

SKILL: Ring dips – Max Effort (Sub Ring Support) WOD: 20 min EMOM ODD: 2 Squat Clean – HAP EVEN: 7 Tuck Jumps

LIFT: Back Squat – 3 x 5 WOD: 15 min CAP 150 Double under’s 60 push ups 40 dips 20 HSPU (6 wall walks) 150...

SKILL: 20 min to find 1RM Farmer Carry WOD: 3 Rounds 1 min plank hold 60 flutter kicks 10 Windmills

SKILL: 60 sec Max Effort Assault Bike – for Calories WOD: Project 6ix WOD 1 – 15 min CAP 72 Double under’s 27 DB Power...

LIFT: OH Squat – 5 x 2 WOD: Partner’s A) 15 Cal Row, while B) plank hold – switch athletes A) 15 Cal Row, while...

SKILL: Handstand / HS walk – 10 min practice WOD: 20 min Ladder Front rack lunges @ 95/65 Push press -1 rep of each, then...

LIFT: Deadlift – 3 x 8 WOD: 15 Snatch @ 75/55 15 HSPU 3 Rope climb 10 Snatch @ 85/65 10 HSPU 2 Rope climb...