Tag

Gymnastics

LIFT: Snatch – 1 RM WOD: AMRAP in 15 20 Cal Row 15 sit ups ME HS hold

SKILL: 3 HSPU or 2 wall walk EMOM x 10 min WOD: EMOM x 24 (HAP w/ good form) Power clean Hang power clean Hang...

LIFT: Clean & Jerk – 1 RM WOD: EMOM to failure 20 Double unders 2 push ups* *add 1 rep EMOM

SKILL: Sled Push – for load WOD: 10 min Cap 25 Wall Ball @ 20/14 20 Power clean @ 115/85 15 OH Squat @ 115/85...

LIFT: Deadlift – 5 RM WOD: EMOM x 12 odd: 12 Box Jump even: 8 T2B

SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

LIFT: Bench Press – 3 x 5 WOD: 2 X 10 Heavy Goblet Squats 10 T2B 1 Suicide Rest 1 min after 2 sets Complete...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 2 4 Power Snatch @ 95/65 8 push ups Rest 1 min. Complete 3 Rounds

SKILL: Muscle Up transitions / Progressions WOD: 20 Deadlift @ 225/155 10 Bar muscle up 16 Deadlift 8 Bar MU 12 Deadlift 6 Bar MU

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 200m Row 10 T2B 5 Power Clean @ 135/95