Tag

Metabolic Conditioning

SKILL: Ring supports – 3 x ME WOD: Complete 3 Rounds of…. 3 min AMRAP 3 C & J @ 135/95 6 T2B 9 Burpees...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20

LIFT: OH Squat – 5 x 2 WOD: 6 Rounds 15 Wall Ball @ 20/14 50 Double under’s (sub. 15 squat thrusts)

SKILL: Double under’s – 6 min EMOM WOD: 150 Calories on Assault Bike or Rower -EMOM 5 Thrusters @ 95/65-

LIFT: Press – 5 x 3 WOD: EMOM to the Death 10 air squats 1 wall walk (add 1 rep every minute)

LIFT: Deadlift 5 x 5 WOD: 4 Rounds 15 thrusters @ 95/65 10 T2B

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 12 250m Row 10 Pendlay Row @ 115/85

LIFT: Snatch – 7 x 1 WOD: EMOM x 8 20 Double under’s 10 Wall ball @ 20/14

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 7 Thrusters @115/75 14 KB Swings @24/16kg 7 C2B pull ups

SKILL: Atlas Stone Technique WOD: 200m Row 10 T2B 200m Row 15 paralette pass thru 200m Row 20 sit ups 200m Row 15 paralette pass...