Tag

Gymnastics

SKILL: 5 x 3 weighted pull ups WOD: 3 RFT 500m Row 10 paralette push ups 10 Deadlift @ 185/135

LIFT: Press 5 x 3 WOD: Tabata…. L-sit Russian twist @ 16/12kg Hollow Rock

SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run

SKILL: 3 x 5 strict pull ups WOD: AMRAP in 7 5 Push press @ 115/75 10 Over bar Burpees Rest 2 min then.. AMRAP...

LIFT: Deadlift 1 x 3 WOD: 4 RFT 20 OH Lunges @ 45/25 # 10 K2E

LIFT: Back squat 5 x 3 WOD: 400m Run 12-9-6 Ring push ups KB Highpull @ 32/24 kg 400m Run

SKILL: sled pull x 3 WOD: 5-4-3-2-1 KB Snatch / arm @ 24/16 kg pistols / leg HSPU

LIFT: OH Squat 5 x 2 WOD: 50 Wall ball @ 20/14# 50 T2B 50 MB Cleans @ 20/14# For time

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 9 1 rope climb 3 pistols / leg

SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg