Tag

Gymnastics

SKILL: 3 x 250m Row sprints WOD: 5 RFT 5 T2B 10 Box Jumps @ 24/20″ 15 Mountain climbers per leg

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 2 HSPU 4 Pull ups 6 Box Jumps @ 24/20″ 8 KB Swings @ 32/24...

LIFT: Snatch 7 x 1 WOD: 5 Rounds 1 min AMRAP sledge swings 1 min AMRAP Row (for calories) 1 min AMRAP T2B Rest 1...

SKILL: Agility ladder drills WOD: Partner Tabata….. push ups / body rows mountain climbers / V sit superman rocks / ball slams

SKILL: 20 Double unders EMOM for 10 min WOD: 3 RFT 9 OH Squat @ 95/65 9 Pull ups 9 Push press 9 K2E

LIFT: Clean & Jerk 7 x 1 WOD: 5 RFT 4 Broad jumps 6 Wall walks 8 pull ups

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 5 Burpees 10 T2B 20 Double unders

LIFT: Bench press 5 x 3 WOD: 4 Rounds 10 squat thrusts 10 body rows max ring support Score support time

LIFT: Bench Press 5 x 3 WOD: 3-6-9-12-15-18……. Deadlift @ 225/155 Ring dips AMRAP in 9

SKILL: 5 min skipping drills WOD: 21 Hollow Rocks 21 KB Swings @ 24/16kg 500m Row 15 Hollow Rocks 15 KB Swings 500m Row 9...