Tag

Gymnastics

LIFT: Press – 5 x 5 WOD: EMOM x 12 min 5 thrusters @ 95/65 10 push ups

SKILL: Hand balance WOD: 5 Rounds for time 10 V-ups 10 squat jumps 20 Russian twist @ 16/12 kg

SKILL: strict pull ups 2 x 3 WOD: For time… 21 Deadlift @ 225/155 Run 300m 15 Deadlift Run 300m 9 Deadlift Run 300m

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 10 Burpees 10 V to HB 20 KB Swings @ 24/16 kg

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 8 – alternate every minute A) 5 pull ups & 5 dips B) 10...

SKILL: 50m Sled push for time @ 190/145 WOD: Tabata…. Hollow Rock / Superman Rock (alternate each work period) Russian twist @ 16 or 12...

SKILL: Pistols 5-4-3-2-1 WOD: EMOM x 10 5 squat jumps 10 Mountain climbers per leg

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups

SKILL: Quadripedal Tag WOD: 5 Rounds 6 pistols 9 Pendlay Row @ 135/95 12 KB Swings @ 32/24 kg For quality!

SKILL: 400m Run for time WOD: AMRAP in 15 10 V-ups 15 squat jumps 20 KB Swings @ 24/16 kg