Tag

Gymnastics

SKILL: Sled races (3 x each) WOD: 4 Rounds 250 m Row 20 Back squats @ 135/95 15 pull ups

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 Double under’s 10 V ups 5 wall walks

LIFT: Press – 3 RM WOD: Partners – complete 4 rounds each A) Run 400m B) AMRAP pull ups (C2B if you have them) -score...

LIFT: Deadlift – 3 RM WOD: Tabata squats H/R push ups Ball slams @ 20/15 Ring rows

SKILL: 3 sets of ME pull ups WOD: AMRAP in 4 6 burpees 12 wall ball @ 20/14 -Rest 1 min- Complete 3 Rounds

WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: 1 Mile Run for time WOD: EMOM x 20 3 Push jerk (HAP) 6 T2B

SKILL: Sled push – 3x at working weight WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

SKILL: Single leg Deadlift – 3 x 15 per leg WOD: 3 Rounds 1 min max Double under’s 2 min max Muscle ups (sub C2B)...

LIFT: Clean & jerk – 7 x 1 WOD: 8 X 8 T2B 10 Box Jump @ 24/20 12 Push ups *After rounds 2-4-6-8 Run...