Tag

Gymnastics

LIFT: Deadlift – 1 x 5 WOD: Partner AMRAP in 15 Partner A – L hang while Partner B completes 25 Double under’s Then Partner...

SKILL: “Sally” Squat drill WOD: 21-15-9 Power Cleans @ 155/105 Ring dips -200m Run after each set-

LIFT: Back Squat – 1 RM WOD: AMRAP in 20 10 KB Snatch @ 24/16 kg 10 T2B 10 Box Jump @ 24/20 10...

LIFT: Front Squat – 1 RM WOD: 5x 7 Burpees 5 Box Jump @ 30/24 3 Muscle ups

LIFT: Bench Press – 1 RM WOD: Partner’s complete: 3000m Row 150 push ups 100 pull ups 150 Box Jumps @ 24/20 100 T2B

LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups

SKILL: Rope Climbs WOD: 5 min EMOM: Power Snatch (5 reps 1st min, 4 reps 2nd min, 3-2-1) -increase weight each minute as reps decrease-...

SKILL: Sled Pulls WOD: 25 HSPU 50 Double under’s 25 OH Lunges @ 45/35 50 Double under’s 25 Sprawls 50 Double under’s 25 Deadlift @...

SKILL: Tire Flips – 50m for time WOD: 9 Muscle ups 21 Push Jerk @ 115/85 7 Muscle ups 15 Push Jerks 5 Muscle ups...

LIFT: 1 Power clean + 1 Squat clean EMOM x 10 WOD: 15-12-9-6-3 Power Cleans @ 165/115 Ring dips V-ups