Tag

Gymnastics

SKILL: Core Combination x 10 reps WOD: 4 Rounds 10 T2B 15 Squat jumps 20 Russian twist @ 16/12 kg

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 10 C2B pull ups 10 Front Squat @ 75% w/w

SKILL: 3 x 3 Muscle ups or Transition w/ Ring dip WOD: 21-15-9 Hang Power Cleans @ 115/75 Box Jumps @ 24/20 Double under’s

SKILL: Pistols 5-4-3-2-1 WOD: 15 push ups 20 T2B 25 Box Jumps @ 24/20 30 Burpees 25 Box Jumps 20 T2B 15 push ups

SKILL: 3 x 5 pull ups deck squats WOD: AMRAP in 3 5 Wall Ball @ 20/14 5 Burpees -REST 1 min- AMRAP in 2...

SKILL: Handstand drills WOD: AMRAP in 8 10 OH Squat @ 95/65 15 sit ups 20 Double under’s

SKILL: Partner 3000m Row WOD: 4 Rounds 10 T2B 20 KB Swings @ 24/16 kg 30 Double under’s

SKILL: HSPU – 5-4-3-2-1 WOD: AMRAP in 9 3 Power Snatch @ 95/65 6 OH Squat 9 pull ups

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 10 Push press @ 95/65 10 T2B

SKILL: Turkish get ups 2-2-2-2-2 FRIDAY THE 13TH CRAP SHOOT AMRAP in 20 Roll the dice – complete the exercise and reps that match the...