Tag

Metabolic Conditioning

SKILL: Hand balancing practice WOD: Partner 10 min AMRAP Row for Calories Rest 2 min Partner 5 min AMRAP Wall ball @ 20/14

LIFT: Back Squat (hit a missed 5-3-1) WOD: AMRAP in 10 10 Power Snatch @ 95/65 10 Burpees over bar

LIFT: Push press – 1 RM WOD: 3 Rounds 21 KB Swings @ 24/16 kg 15 T2B 9 Burpees

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Deadlift – 1 RM WOD: 100 Double under’s 50 Supermans 50 pistols (alt) 100 Double under’s

LIFT: Press – 1 RM WOD: 4 Rounds 250m Row 10 Weighted step ups / leg @ 40/25 10 burpees

SKILL: Atlas Stone Cleans WOD: 12-9-6-3 Man makers @ 35/25 Pull ups

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 5 Burpees 10 Box Jump @ 24/20 15 V to Hollow body

LIFT: Bench Press – 3 RM WOD: 21-15-9 squat thrusts KB Swings @ 32/24 kg Sprawls

SKILL: Partner Tire Flips – ME in 60 sec. WOD: AMRAP in 5 50 Calorie Row Max reps pull ups -Rest 1 min- AMRAP in...