Tag

Gymnastics

SKILL: Muscle up transitions WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min- Complete 5...

LIFT: Deadlift – 1 x 5 WOD: 30 sec intervals – AMRAP Mountain climbers V to Hollow body Slingshots KB Snatch Rest Complete 5 Rounds

LIFT: Snatch – 7 x 1 WOD: “Nicole” AMRAP in 20 400m Run max reps pull ups

SKILL: Rope climb WOD: 100m Run 20 T2B 200m Run 20 T2B 400m Run 20 T2B

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 30 Hollow Rocks 30 Mountain climbers per leg 30 KB Swings @ 24/15 kg

SKILL: Handstand work WOD: For time….. 75 squat cleans @ 75/55 25 pull ups 400m Run

LIFT: Deadlift – 1 x 5 WOD: 100m Run 10 Wall ball @20/14 10 sprawl 200m Run 20 Wall ball 20 Sprawl 400m Run 40...

SKILL: 400m Run for time WOD: 4 Rounds 15 push ups 10 front squat @ 115/85 5 pull ups (strict)

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 3 wall walks 10 Box Jump @ 24/20

SKILL: 10 min EMOM Muscle up or 3 Transitions WOD: 2 Rounds for time 10 push ups 50 Double under’s 10 Body rows 50 double...