Tag

Gymnastics

STRENGTH: Front Squat 5 x 2 @ 90% WOD: AMRAP in 12 3 strict L-pull ups 6 Ring dips 6 pistols

REMEMBRANCE DAY WOD: “Nutts” 10 HSPU 15 Deadlift @ 250/185 25 Box Jump @ 30/24 50 Pull ups 100 Wall Ball @ 20/14 200 double...

STRENGTH: Bench Press 3 x 5 WOD: 4 min AMRAP 8 T2B 8 OH Lunge @ 45/25 -Rest 90 sec- Complete 3 Rounds

SKILL: Pendlay Row WOD: 18 min AMRAP 20 Calorie Row 15 Pendlay row @ 105/75 10 Alt Pistols

SKILL: Tire Flips WOD: 12-9-6 Hang Power Cleans @ 135/95 HSPU -then- 12-9-6 Hang Power Cleans @ 115/75 Ring Dips

STRENGTH: Press 5 x 2 WOD: 10-9-8-7-6-5-4-3-2-1 V-ups 25 Double unders after each set

SKILL: Double under drills WOD: 20-18-16-14……….4-2 DB Lunge Steps @ 50/35 (suitcase) 5 Dips b/w each set

SKILL: Pendlay Row WOD: Alt. EMOM x 24 A) 10 Pendlay Row B) 10 Alt Pistols C) 10 DB Snatch – HAP

STRENGTH: OH Squat 5 x 1 WOD: AMRAP in 12 12/8 Calorie Row 8 HK2E 12 KB Swings @ 32/24 kg

SKILL: 1RM Turkish Get Up WOD: 16-14-12-8 T2B Pass thrus Sit ups