Tag

Gymnastics

LIFT: Bench Press – 3×5 WOD: AMRAP in 15 3 Hang Power Clean @ 135/95 6 T2B 9 Box Jump @ 24/20

SKILL: Pizza delivery tag WOD: 50 Back squat @ 135/95 25 pull ups 50 SLDL @ 95/65 25 pull ups

SKILL: Rope climbs – Max effort in 2 min WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

LIFT: 1 Snatch pull + 1 squat snatch EMOM x 10 WOD: EMOM x 15 5 Ring dips 15 KB Highpull @ 24/16 kg

LIFT: Jerk – 5 x 2 WOD: AMRAP in 7 5 Tuck jumps 10 Ball slams @ 30/20 15 Mountain climbers per leg

SKILL: Tire flips WOD: AMRAP in 10 T2B Thrusters @ 95/65 2-4-6-8-10-12-14…. etc

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 10 Body Rows 20 KB Swings @ 32/24 kg

SKILL: muscle ups / muscle up transitions WOD: 4x 50 foot walking lunge 12 push press @95/65 6 Front squat

SKILL: Sled push x 3 WOD: AMRAP in 20 2 Rope climbs 10 alternating pistols 50 Double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: “FRAN” 21-15-9 Thrusters @ 95/65 Pull ups