Tag

Metabolic Conditioning

LIFT: Deadlift – 5 x 5 WOD: 21-15-9 Row for Calories HSPU

SKILL: Handstand holds / HS walk practice WOD: EMOM to the Death 20 Double under’s (6 squat thrusts) 3 thrusters @ 75/55 -Add 1 thruster...

LIFT: Snatch – 7 x 1 WOD: 12 min AMRAP 20 Calorie Row 20 Double under’s 10 Burpees

LIFT: OH Squat – 5 x 2 WOD: EMOM to failure Ball slams 2-4-6-8-10-12-14-16 etc…… Suicide sprint

SKILL: 500m Row for time WOD: 50 Burpee Box Jump Overs @ 24/20 EMOM 1 C&J @ 185/135

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 20 Double under’s 15 Deadlift @ 185/135 10 Ring rows

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 10 15 Cal Row 10 Front Squats @ 95/65 10 push ups

SKILL: Sled pull – for load WOD: 12 min AMRAP 20 KB Swings @ 24/16 kg 10 Burpees 20 push press @ 95/65

LIFT: Snatch – 7 x 1 WOD: 8 min AMRAP 4 HSPU 8 KB Swings @ 32/24 12 GHD sit ups (wt. sit ups)

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 4 Stone to shoulder @ 115/95 6 Burpees