Tag

Gymnastics

LIFT: Front Squat – 5 x 2 WOD: 3 rounds of 1 min Intervals Ball slams @ 20/15 Plank Russian twist @ 16/12 kg Plank...

LIFT: Deadlift – 1 x 5 WOD: Row 500m 10 pull ups Row 400m 8 pull ups Row 300m 6 pull ups Row 200m 4...

SKILL: Max height box jump WOD: AMRAP in 15 10 Body Rows 10 Burpees 10 Alternating pistols

LIFT: Snatch – 7 x 1 WOD: 15 DB Squat Clean @ 40/30 30 T2B 30 Box Jump @ 24/20 15 DB Thrusters @ 40/30...

SKILL: 1000m Row WOD: 3 Rounds 20 Hollow Rock 20 Russian Twist @ 16/12 kg 20 Superman Rock 20 Windmills @ 16/12 kg

LIFT: Front Squat – 5 x 2 WOD: AMRAP – 4 Rounds 30 sec. Box Jumps @ 24/20 30 sec. T2B 30 sec. Broad Jumps...

SKILL: sled push for load WOD: EMOM x 12 odd: 5 Ring dips even: 25 Double under’s

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 2 Rope climbs 4 alternating pistols 8 C2B pull ups -Rest 1 min b/w rounds-

“Filthy Fifty” 50 Box Jumps @ 24/20 50 jumping pull ups 50 KB Swings @ 16 /12 kg 50 walking lunge steps 50 K2E 50...

SKILL: Rope Climbs WOD: 50 Calorie Row 40 DB Snatch @ 40/25 30 push ups 20 Box jumps @ 24/20 T2B