Tag

Metabolic Conditioning

LIFT: Back Squat 5 x 3 WOD: Open WOD 12.5 3-6-9-12-15-18-21-24….etc Thrusters @ 100/65 C2B pull ups AMRAP in 7

SKILL: 20 Double unders E.M.O.M. for 10 min WOD: 3 RFT 500m Row 15 pull ups 15 Straight leg Deadlift @ 80/55

LIFT: Back Squat 5 x 3 WOD: Open WOD 11.1 AMRAP in 10 30 Double unders 15 Power Snatch @ 75/55

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...

LIFT: Press 5 x 3 WOD: AMRAP in 8 8 Push press @ 115/75 12 Tuck jumps

LIFT: Back Squat 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups For Time

SKILL: 3 x max effort pull ups WOD: AMRAP in 6 6 Thrusters @ 95/65 6 Burpees Rest 1 min, then.. AMRAP in 2 Wall...

LIFT: Push Press 5 x 2 WOD: AMRAP in 7 3 wall walks 5 Broad jumps 7 Body rows

LIFT: Snatch 7 x 1 WOD: 3 RFT 500m Row 12 T2B 24 Ball slams @ 20/15#

LIFT: OH Squat 5 x 2 WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 muscle...