Tag

Gymnastics

LIFT: Deadlift – 5 x 5 WOD: EMOM x 16 A) 10 pistols B) 15 deck squats C) 10 seated box jumps D) Rest

LIFT: Snatch – 7 x 1 WOD: 15 Rounds 4 strict pull ups 4 Dual DB / KB strict press -for strength & quality

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 20 hanging leg raises 20 sit ups 20 flutter kicks / leg 60 sec plank...

LIFT: Press – 5 x 3 WOD: EMOM x 20 A) 3 Muscle ups (sub 6 C2B) B) 10 Russian step ups – HAP C)...

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: Front Squat – 5 x 2 WOD: 10 pull ups 30 thrusters @ 95/65 15 pull ups 20 thrusters 20 pull ups 10 thrusters

LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: 500m Row for time WOD: Partners Complete 5 rounds A) 100m Farmer Carry B) AMRAP HSPU (sub HR push up)

LIFT: Bench press – 3 x 5 WOD: 15 min EMOM A) 10 OH Lunge @ 45/25 B) 10 V ups C) 45 sec plank...

SKILL: 1 min Max Effort Wall balls 1 min Max Effort L-sit WOD: AMRAP in 20 – 2 Teams Relay Style 50m sled push @...