Tag

Strength Endurance

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 20 Hollow Rock 16 Alt DB Snatch @ 50/35 12 T2B

SKILL: Agility WOD: AMRAP in 12 5 Power Cleans @ 185/135 30 Double under’s

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 60 sec AMRAP Tire Flips (HAP)

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 14 15 Wall Ball @ 20/14 10 OH Lunge steps w/ Med Ball 200m Row

SKILL: Sled Push for Load WOD: AMRAP in 13 5 HSPU 10 Front Rack KB Squats 15 Pull ups

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 sit ups 20 push ups 20 slingshots @ 16/12 kg -1 min rest between...

LIFT: Clean & Jerk – 7 x 1 WOD: 300 KB Swings @ 24/16 -EMOM 5 Box Jumps-

SKILL: Running Drills WOD: AMRAP in 12 200m Run 10 Deadlift @ 225/155 1 Rope Climb

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 30 Air squats 20 Push press @ 75/55 10 Front Rack Lunges @ 75/55

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 9 Wall Walks 1-2-3-4-5-6-etc 5 Thrusters @ 95/65