Tag

Press

LIFT: Press – 5 RM WOD: 5 Rounds 10 Hang power clean @ 115/85 5 Ring dips 1 Rope climb

LIFT: Press – 5 x 3 WOD: AMRAP in 10 10 KB Swings @ 32/24 kg 10 Box Jump @ 24/20 10 Ring dips

LIFT: Press – 5 x 3 WOD: Pull ups 5-10-15-20-25 100m Sprint after each set

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 10 push press each round 10-20-30-40-50 box jumps @ 24/20

LIFT: Press – 5 x 3 WOD: “Karen” 150 Wall balls for time @ 20/14

LIFT: Press – 5 x 3 WOD: 5 Rounds suicide sprint 15 KB Swings @ 24/16 kg 15 Ball slams @ 20/15

SKILL: muscle ups / muscle up transitions WOD: 4x 50 foot walking lunge 12 push press @95/65 6 Front squat

LIFT: Press – 5 x 3 WOD: AMRAP in 3 10 Box Jump @ 24/20 15 Squats -Rest 1 min- AMRAP in 3

LIFT: Press – 5 x 3 WOD: 3 Rounds 21 KB Swings @ 32/24 kg 15 Burpees 9 Pull ups

SKILL: Agility drills WOD: Fight Gone Bad 3 Rounds 1 min AMRAP Wall Ball@ 20/14 1 min AMRAP Sumo Deadlift Highpull @ 75/55 1 min...