Tag

Gymnastics

LIFT: Deadlift – 3 RM WOD: AMRAP in 18 10 K2E 20 Alternating pistols 30 sec. Handstand Hold

LIFT: Snatch – 5 RM WOD: 4 Rounds 5 Ring dips 10 DB Cleans @ 40/25 20 Lunge steps

SKILL: Seated sled pull WOD: AMRAP in 3 400m Run Max Burpees -Rest 1 min- AMRAP in 3 10 Box Jumps @ 24/20 10 push...

LIFT: OH Squat – 5 RM WOD: 5 Rounds 400m Run 2 Rope Climbs

SKILL: Atlas Stone Cleans – max load WOD: 4 Rounds 250m Row 25 Double under’s 10 pull ups

LIFT: Jerk – 5 RM WOD: 100m Sandbag run Max plank 200m Sandbag Run Max Handstand 400m Sandbag Run Max L-sit

SKILL: Tire Flips – 1/2 Tabata Interval WOD: AMRAP in 15 2 Wall walks 5 pistols per leg 10 sledge swings

LIFT: Front Squat – 5 RM WOD: 100m Heavy Farmer Carry 30 Burpee Box Jumps 3 Muscle Ups

LIFT: Deadlift – 5 RM WOD: 3 Rounds 21 Hang Power Clean @ 135/95 15 push ups 9 T2B

LIFT: Press – 5 RM WOD: “The Ghost” 6 Rounds 1 min. Row for Cal. 1 min. Burpees 1 min Double under’s Rest 1 min