Tag

Gymnastics

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 20 Hollow Rocks 20 Slingshots @ 16/12 kg 20 Superman rocks 20 Windmills – mod....

LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 3 Stone 2 Shoulder 3 Bar Muscle ups (sub 3 pull up + 3 dip)

SKILL: 1000m Row for time WOD: 4 Rounds 5 OH Squat @ 115/75 10 T2B 50 Double under’s

LIFT: Press – 5 x 3 WOD: Tabata these: partner “clap” plank (in push up plank position) -rest 1 min- partner under/over (partners alternate each...

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch WOD: AMRAP in 10 5 T2B 10 Ball slam@ 20/15 15 Cal Row

SKILL: Ring Support: 3 x max effort WOD: 21-15-9 Power Cleans @ 135/95 Burpee Box Jump @ 24/20

LIFT: 10 min EMOM: 2 push press + 1 push jerk + 1 split jerk WOD: 5 Rounds 10 push ups 10 pull ups

LIFT: 10 min EMOM: 1 Clean pull + 1 Power clean + 1 hang power clean WOD: 21-15-9 Pendlay Row @ 135/95 Over Bar Burpees...

SKILL: Tire Flips – 10 min to find max WOD: Tabata these: paralette pass thru Ball slams @ 20/15 Mountain climbers Hollow Rock

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 1 min AMRAP Ring Rows 1 min AMRAP Pistols 1 min AMRAP Pull ups Rest 1...