Tag

Gymnastics

SKILL: Max height box jump WOD: AMRAP in 12 15/10 push ups 50 Double under’s

SKILL: Skin the Cat / Levers WOD: Partner AMRAP in 10 One partner completes 15 Wall ball @ 20/14 One partner holds a plank -alternate...

SKILL: 500m Row for time WOD: EMOM x 20 A) 10 Deadlift @ 185/135 B) 5 C2B pull ups C) 10 Box Jump @ 24/20...

LIFT: Front Squat – 5 x 2 WOD: 30-20-10 Supine Body Rows 15-10-5 Ring push ups

SKILL: Sled pulls WOD: AMRAP in 15 20 OH walking lunges @ 45/25 10 V to Hollow body 5 HSPU

LIFT: Press – 5 x 3 WOD: AMRAP in 12 10 Goblet squats 10 K2E 10 Box Jump @ 24/20 -Rest 1 min- Max Wall...

LIFT: Back Squat – 3 x 5 WOD: “G.I. Jane” 100 Burpee pull ups

LIFT: Jerk – 5 x 1 WOD: Complete 10 Rope climbs After each rope climb complete 5 burpees, then add 5 burpees every round

SKILL: muscle up progressions WOD: “Diane” 21-15-9 Deadlift @ 224/155 HSPU

LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: AMRAP in 15 5 C2B pull ups 10 Alt. pistols 15 Hollow...