Tag

Metabolic Conditioning

LIFT: Press 5×5 WOD: “The Unicorn” 4x 7 Thrusters @ 115/75 14 Ball slams @ 20/15 21 Double under’s

LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16

LIFT: 2 Snatch EMOM for 10 min WOD: 5x 10 Wall ball @ 24/16 100m Sprint

LIFT: OH Squat – 5 x 5 WOD: AMRAP in 10 5 Renegade Rows @ 30/20 20 Double under’s

LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-

LIFT: Front Squat – 5 x 5 WOD: AMRAP in 2: DB Cleans @ 30/20 AMRAP in 2: Double under’s AMRAP in 2: Box Jumps...

LIFT: Floor Press – 3 x 5 WOD: 3x 600m Run 30 foot Bear walk 15 KB High pulls @ 24/16 kg

SKILL: Hungry Hungry Hippos WOD: Teams of 4 – 3 Rounds 1 min Intervals each: Row for cal. Box Jumps KB Swings MB Cleans Rest

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 10 Frotn Squat @ 105/75 20 Ball slams @ 20/15 30 Double unders

LIFT: Press 5 x 5 WOD: 6x 10 slingshots @ 20/12 kg 20 KB Highpulls -EMOM stop & complete 5 burpees-