Tag

Gymnastics

LIFT: Back Squat – 3 RM WOD: AMRAP in 10 3 Power Snatch @ 95/65 5 T2B 7 Wall ball @ 20/14

SKILL: 500m Row WOD: 43 Clean & Jerk @ 115/85 for time

WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas...

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 500m Row 12 thrusters @ 95/65 12 T2B

LIFT: Snatch – 7 x 1 WOD: Inverse Tabata Hang Rest 1 min Tabata Slams @ 20/15 Rest 1 min Inverse Tabata L-sit

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 7 HSPU Box Jumps @ 24/20 3-6-9-12-15-18-21-etc….

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9...

LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30...

SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body

LIFT: Back squat – 3 x 5 WOD: Partner AMRAP in 15 40 squats 30 push ups 20 pistols 10 T2B