Tag

Olympic lifting

SKILL: skin the cat – 5 x 2 WOD: 5 Rounds 500m Row 15 snatch @ 115/85

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 sprawls 10 Goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

LIFT: OH Squat – 5 x 2 WOD: 21-15-9 Burpees Pull ups

LIFT: Clean & Jerk – 7 x 1 WOD: 4x 5 OH Lunge per leg @ 45/25 10 T2B 250m Row

LIFT: Back Squat – 3 x 5 WOD: 3X 500m Row 15 Squat Cleans @ 95/65 10 Pull ups

LIFT: Snatch – 7 x 1 WOD: EMOM x 12 odd: 5 Pendlay Row @ 135/95 even: 15 Box Jump @ 24/20

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push ups 10 ball slams @ 20/15 20 double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 8 Squat jumps 3-6-9-12-15-etc 30 Double under’s after each set

SKILL: Rope Climbs 5 x 2 WOD: EMOM x 15 1 Hang clean 1 Front Squat 1 Jerk – add weight every minute –

LIFT: Snatch – 7 x 1 WOD: Medicine Balls Gone Bad! 3x – 1 min Intervals MB Mountain climbers MB rebound sit ups @ 20/14...