Tag

Metabolic Conditioning

SKILL: Core complex x 10 WOD: AMRAP in 12 Row 250m 20 KB Snatch @ 20/14 kg

LIFT: Power Clean 5 RM WOD: 50 foot OH walking lunge @ 95/65# bar 20 slingshots @ 16/12 kg 50 foot Oh w. lunge 40...

LIFT: Front Squat – 5 x 2 WOD: 14 min. EMOM odd: 10 burpees even: 10 box jumps @ 24/20

SKILL: Tug of war! WOD: Row 500m 20 Stiff leg deadlift @ 75/55 Row 250m 20 Pendlay Row @ 75/55 Row 100m 20 KB Swings...

LIFT: Press 5 x 3 WOD: EMOM x 10 20 Mountain climbers per leg 10 squat jumps

LIFT: Back Squat – 3 x 5 WOD: Tabata…… slam balls @ 20/15 Mountain climbers burpees

SKILL: 1200m Run WOD: 5 Rounds 10 sit ups 10 push ups 40 double under’s

LIFT: Clean & Jerk – 7 x1 WOD: 20-18-16-14-12-10-8-6-4-2 KB Swings @ 24/16 kg 10-9-8-7-6-5-4-3-2-1 Burpees

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 8 6 Pendlay Row @ 115/75 24 Double under’s

SKILL: Double under’s – EMOM for 10 min WOD: 6 Rounds 10 Deadlift @ 115/75 8 Power clean 6 Front Rack Lunges