Tag

Squat

SKILL: Agility drills WOD: AMRAP in 10 2 pistols per leg (alternating) 2 strict pull ups

LIFT: Front Squat – 3 RM WOD: Partner – AMRAP in 15 10 MedBall sit ups-over-box (each) 20 Alternating box jumps 10 MedBall over rig...

LIFT: Jerk – 3 RM WOD: AMRAP in 10 10 Front squat @ 135/95 20 KB Snatch @ 20/14 kg 40 Double under’s

SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s

LIFT: Back Squat – 3 RM WOD: AMRAP in 8 5 Power Snatch @ 115/85 10 Burpees

SKILL: Max Height Box Jump WOD: Partner AMRAP in 15 10 Wall Ball @ 20/14 20 Double under’s Rotate rounds between partners

LIFT: Back Squat – 3 RM WOD: 1 min Double under’s 1 min DB Snatch @ 25/45 2 min Double under’s 2 min DB Snatch...

LIFT: Thruster – 5 RM WOD: AMRAP in 12 5 Deadlift @ 155/95 5 Body Rows 10 Deadlift 10 Body Rows 15 Deadlift 15 Body...

LIFT: Front Squat – 5 RM WOD: 10 to 1 KB Swings @ 24/16 kg Box Jumps @ 24/20″

LIFT: OH Squat – 5 RM WOD: 4x 10 Alternating DB Snatch @ 30/45# 100m Sprint