Tag

Gymnastics

LIFT: Bench Press – 3 x 5 WOD: 1 mile Run 10 HSPU 10 OH Squat @ 135/95 500m Row 50 burpees 5 OH Squat

SKILL: T2B WOD: 6 Rounds 9 Stone to shoulder 9 HSPU

LIFT: Press – 5 x 3 WOD: AMRAP in 10 14 alt. pistols 7 power cleans @ 115/85

LIFT: Back Squat – 3 x 5 WOD: EMOM….to failure 5 push press @ 135/95 5 ring dips

LIFT: Front Squat – 5 x 2 @ 90% WOD: 30-20-10-20-30 sledge swings 15-10-5-10-15 HK2E ME-ME-ME-ME-ME HS hold

LIFT: Deadlift – 1 x 5 WOD: “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats

LIFT: Bench press – 3 x 5 @ 85% WOD: 25 HSPU 50 V to Hollow body 25 walking lunge steps 50 supermans 25 Pendlay...

SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 1 wall walk, 5 pull ups, 10 OH Lunge @ 45/25 2 wall walk,...

SKILL: Handstand / HS Walk WOD: 25 Cal. Row 50 Double under’s 400m Run -for time…