Tag

Gymnastics

LIFT: Back Squat – 3 x 5 WOD: 10 min Cindy 5 pull ups 10 push ups 15 squats

SKILL: Tire Flips – 1 min Max Effort x2 WOD: 10x 3 strict HSPU (deficit if possible) 1 Max Effort HS hold

LIFT: Deadlift – 5 x 5 WOD: EMOM x 12 A) AMRAP Double under’s B) 8 T2B C) 4 KB Clean & Press /...

LIFT: Bench Press – 3 x 5 WOD: EMOM x 20 odd: 10 alternating pistols even: 3 Bar muscle ups

LIFT: 10 min EMOM @ 75% 1RM 1 snatch pull + 1 squat snatch WOD: 4 Rounds 30 sec HS hold 20 sec rest max...

SKILL: 10 x Core Complex WOD: “Badger” 3RFT 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: 10 min EMOM @ 75% 1RM 1 Push jerk + 1 Split jerk WOD: 8 RFT 50 Ft OH lunge w/ Slam ball 10...

LIFT: Front Squat – 5 x 2 WOD: 4 RFT 100m OH Farmer Carry (HAP) 200m Run 10 T2B

SKILL: Toes to Bar Progressions WOD: Partners Complete 800m Run together then as a chipper with 1 person working at a time, 80 Burpees 120...

LIFT: Deadlift – 5 x WOD: EMOM x 18 A) 10 pull ups B) 10 push ups C) 10 KB Snatch @ 24/16 kg