Tag

Gymnastics

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 3 Rounds – No Timer! 20 Leg Raises 60 sec. plank hold 20...

SKILL: Shoot thru Drill WOD: EMOM x 12 odd: 3 Clean & Jerk @ 165/115 even: 10 Box Jump @ 30/24

LIFT: Jerk WOD: 3x 50 Double under’s 20 T2B 10 Goblet squats @ 24/16 kg

LIFT: 1 Squat Clean + 2 front squat EMOM x 10 WOD: AMRAP in 20 1 Rope climb 10 KB Swings @ 24/16 kg 20...

“Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: Deadlift – 1 x 5 WOD: 20-15-10-5 Hang Power Clean @ 95/65 Box Jumps @ 24/20 HK2E

SKILL: shoulder mobility WOD: “Coe” 10x 10 Thrusters @95/65 10 Ring push ups

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 2 wall walks Shuttle run 1-2-3-4-5-etc (increase every round)

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 4 3 HSPU 12 alt. pistols -Rest 1 min- AMRAP in 4 4 pendlay row @...