Tag

Metabolic Conditioning

LIFT: TGU 5-4-3-2-1 WOD: 1/2 Cindy AMRAP in 10 5 Pull ups 10 push ups 15 Squats

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

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

LIFT: Front Squat – 5 x 2 WOD: 6 Rounds 5 Sandbag cleans 50m Sandbag carry 10 push ups

LIFT: Snatch – 7 x 1 WOD: 800m Run 30 Thrusters @ 75/55 800m Run

SKILL: Core Tabata WOD: Run 400m 20 pull ups Row 400m 20 Ring dips Run 400m

LIFT: Front Squat – 5 x 2 WOD: Partner’s A) Runs 100m while B) chips away at the WOD, switching places when partner A completes...

LIFT: Press – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 Double unders KB Swings @ 24/16 kg

SKILL: Handstand work WOD: EMOM x 12 5 Deadlift @ 185/135 10 Box Jump @ 24/20

LIFT: Press – 3 x 5 WOD: AMRAP in 8 2 HSPU 4 Ball slams @ 20/15 6 KB Snatch @ 24/16 kg