Tag

Gymnastics

LIFT: Back Squat – 5 RM WOD: 2 Rounds of 10-8-6-4-2 Deficit HSPU Wt. pistols

LIFT: Bench Press – 5 RM WOD: AMRAP in 20 200m Row 3 Muscle Ups (Or 2 Rope Climbs) 10 alternating Pistols

LIFT: Deadlift – 5 RM WOD: 3x 21 Wall Ball @ 20/14 21 T2B

SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap

LIFT: Back Squat 5 RM WOD: AMRAP in 9 3 HSPU 6 Pull ups 9 KB Swings @ 32/24 kg

SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps...

SKILL: Handstand practice WOD: Barbell Complex – AMRAP in 20 1 Deadlift 1 Power Clean 1 Front Squat 1 Split Jerk

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 T2B 20 Russian twist @ 16/12 kg 30 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 15 20 walking lunges 10 body rows 5 pull ups

SKILL: 3 x max HSPU WOD: 4 Rounds – 30 sec. work/30 sec. rest Row for meters KB Snatch – Left Broad Jumps KB Snatch...