Tag

Strength Endurance

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 13 5 KB Snatch @ 24/16kg 10 Lunges 15 Sit ups

SKILL: 40 1-Leg Deadlift WOD: 1000m Row Max Ring Dips 750m Row Max Pull ups 500m Row Max Ring Plank 250m Row Max Handstand hold

LIFT: Press – 3 x 5 WOD: AMRAP in 7 3 HSPU 6 Pistols 9 T2B

LIFT: Back Squat – 3 x 5 WOD: Tabata V to Hollow Body Tabata KB Swings @ 24/16 kg Tabata plank

LIFT: OH Squat – 5 x 2 WOD: 10 to 1 Burpees Box Jumps @ 24/20″

SKILL: 3 x max Ring dips WOD: 500m – 400m – 300m – 200m – 100m Row 20 – 30 – 40 – 50 –...

LIFT: Snatch – 7 x 1 WOD: EMOM add 2 reps until unable to complete Wall ball @ 20/14 T2B

LIFT: OH Squat – 5 x 2 WOD: Partner’s complete 100 pull ups 100 KB Swings @24/16 kg 100 Double unders 100 OH Squats @...

SKILL: 3 x max ring dips WOD: Partner’s – AMRAP in 12 A) 10 Body Rows & 15 Med Ball Rebound sit ups B) Plank...

LIFT: Snatch – 7 x 1 WOD: E.M.O.M. x 20 min Odd = 15 wall ball @ 20/14 Even = box jumps @ 24/20