Tag

Gymnastics

LIFT: Snatch – 7 x 1 WOD: AMRAP in 6 10 Box Jumps @ 24/20 5 Paralette pass through

SKILL: Sled push x 2 WOD: 2 RFT 500m Row 40 KB Swings @ 24/16 kg 30 Sit ups 20 Ball slams @ 20/15# 10...

LIFT: OH Squat – 5 x 2 WOD: Open WOD 14.4 AMRAP in 14 60 Cal Row 50 T2B 40 Wall ball @ 20/14 30...

SKILL: Quadripedal Tag WOD: Partner’s 100 jump squats 50 T2B 100 1-arm KB Thrusters @ 24/16 kg 50 Supermans 100 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 10 Pendlay Row @ 135/95 Max HSPU

LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb

LIFT: Bench Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Hollow Rock KB Swings @ 32/24 kg Ball slams @ 20/15

SKILL: 6 x 3 pistols per leg WOD: 21-18-15-12-9-6-3 Power cleans @ 135/95 T2B AMRAP in 15

LIFT: Back Squat – 3 x 5 WOD: 10 to 1 Pull ups 1 to 10 Single leg Deadlift / side @ 24/16kg

SKILL: 5 x 3 Superman squats per leg WOD: 4 Rounds – 30 sec. Intervals Russian twist @ 16/12kg Mountain climbers V to Hollow body...