Tag

Metabolic Conditioning

SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg

LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row

LIFT: Bench Press – 1 RM WOD: AMRAP in 8 1 wall walk* 40 Double under’s *add 1 rep every round

SKILL: Max height box jumps WOD: Tabata these….. Ball slams @ 20/15 Sprawls V to Hollow body -Rest 2 min- Reverse Tabata L-Hang

LIFT: Jerk – 1 RM WOD: 20 min AMRAP 8 Squat Cleans @ 95/65 200m Run 6 push jerk @ 95/65 200m Run

SKILL: Tire Flips – Partner Tabata WOD: EMOM to failure 4 burpees 2 thrusters @ 95/65* *add 1 thruster EMOM

LIFT: Press – 1RM WOD: AMRAP in 9 10 push press @ 95/65 40 double under’s

LIFT: Deadlift – 5 RM WOD: 8 min AMRAP 4 paralette pass through 8 T2B 12 OH Lunge @ 45/25

SKILL: Resisted sprints WOD: 11 min AMRAP 11 Hang Power snatch @ 75/55 11 Burpees 11 thrusters @ 75/55 11 sit ups

SKILL: Tabata Assault Bike for Calories WOD: 3 Rounds 5 min ladder of 5 Double under’s / 1 HSPU 10 DU / 2 HSPU 15...