Tag

Gymnastics

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 4 alternating pistols 4 strict pull ups

LIFT: Press – 5 x 3 WOD: AMRAP in 10 2 wall walks 10 K2E 20 Box Jump @ 24/20

LIFT: Back Squat – 3 x 5 WOD: 12-9-6-3 OH Lunges per leg @ 45/25 Ring dips Group max wall sit

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 200m Run 20 wall ball @ 20/14 10 T2B

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push press @ 95/65 10 push ups 15 Double under’s

LIFT: Press – 5 x 3 WOD: 15-12-9 T2B Sprawls

SKILL: T2B skill work WOD: “Nancy” 5 X 400m Run 15 OH Squats @ 95/65

SKILL: Tire Flips WOD: 3X 250m Row 10 Thrusters @ 115/85 10 C2B pull ups

LIFT: OH Squat – 5 x 2 WOD: 5X 2 wall walks 10 Power cleans @ 135/95

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 8 Push press @ 115/85 12 alt. pistols