Tag

Gymnastics

STRENGTH: Snatch 5 x 1 @ 90% WOD: 15-12-9 Burpees C2B Pull ups -Rest 5 min- 15-12-9 Burpees Pull ups

STRENGTH: Deadlift 5 x 5 WOD: 3 Rounds 15 Calorie Row 15 sec Superman Hang 15 Plank Shoulder Taps 15 sec Hollow Hang

SKILL: Mobility work WOD: 4 Rounds 50 ft DB walking lunge (HAP) 20 sec L-sit 15 ft HS walk / 15 sec HS hold

STRENGTH: 10 min EMOM 1 Squat Snatch + 1 Power Snatch @ 85% WOD: 10 min AMRAP 4 Bar Muscle Ups 8 Burpee Box Jump...

STRENGTH: Clean & Jerk 5 x 1 @ 85% WOD: 3 Rounds 5 Ring Muscle Ups 10 Squat Cleans @ 135/95 20 Box Jump @...

SKILL: HSPU technique WOD: 5 Rounds 9 Bar Facing Burpees 6 HSPU 3 Deadlift @ 75% 1RM

SKILL: Handstand Hold WOD: 20 min AMRAP 2 Person Relay: 15 KB Swings @ 32/24kg + 15 Burpees

STRENGTH: Press 4 x 3 WOD: AMRAP in 15 50 Double under’s 20/15 Calorie Assault Bike 10 Ring Dips

SKILL: Burgener warm up & prep WOD: 3-6-9-12-15-18-21-24-etc…… T2B Push ups Power Cleans @ 135/95 10 ft HS Walk or 30 sec HS Hold

STRENGTH: OH Squat 5 x 2 WOD: Friday the 13th Crap Shoot 2 – 50 Double Under’s 3 – 5 Push Press @ 95/65 4...