Tag

Metabolic Conditioning

LIFT: Deadlift – 3 RM WOD: AMRAP in 8 5 HSPU 25 Double under’s

SKILL: 30 Turkish Get ups WOD: 3 Rounds 400m Run 15 V ups

LIFT: Snatch – 3 RM WOD: 3 Rounds 10 hang Power Snatch @ 75% of 3RM 20 Box Jump Overs @ 24/20 400m Run

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 KB Swings @ 24/16 kg 50 Cal. Row

SKILL: Mobility games WOD: 10-8-6-4-2 Thrusters @ 135/95 50-40-30-20-10 Double under’s

LIFT: Front Squat – 3RM WOD: Open 13.1 – 17 minute Cap 40 Burpees, 30 Snatch @ 75/45 30 Burpees, 30 Snatch @ 135/75 20...

LIFT: Bench Press – 5 RM WOD: 3 Rounds 10 Abmat sit ups 20 Med ball cleans @ 20/14 30 Double under’s

SKILL: Paralette play WOD: For Max Reps: 2 min Row for Calories 2 min Box Jump Overs @ 24/20 2 min Hollow Rock 2 min...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 8 20 KB Swings @ 32/24 kg 10 KB Highpulls 5 Sprawls

LIFT: Snatch – 5 RM WOD: AMRAP in 10 10 burpees 20 slam ball @ 20/15 30 Double under’s