Tag

Strength Endurance

SKILL: Tire Flips – 50m for time WOD: 5X 30 sit ups 15 Straight Leg Deadlifts @ 115/85

LIFT: Snatch – 7 x 1 WOD: AMRAP in 1 min Squat jumps 1 min Rest AMRAP in 1 min KB Swings @ 32/24 kg Rest...

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 10 Deadlift @ 185/135 10 Ring dips

SKILL: Turkish get up 1-1-1-1-1 WOD: EMOM x 12 1 Clean 1 Beggar (challenging weight)

LIFT: Bench Press – 3 x 5 WOD: Run 800m 30 Push jerk @ 115/85 Run 400m 20 Push jerk Run 200m 10 Push jerk

LIFT: Deadlift – 1 x 5 WOD: 30 sec intervals – AMRAP Mountain climbers V to Hollow body Slingshots KB Snatch Rest Complete 5 Rounds

SKILL: Double under’s – 10 min EMOM WOD: 100 KB Swings @ 24/16 kg 10 Burpees 20 Ball slams @ 20/15 100 KB Swings 20...

LIFT: Snatch – 7 x 1 WOD: “Nicole” AMRAP in 20 400m Run max reps pull ups

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 3 Power cleans @ 115/85 2 Hang squat cleans 1 Rack Lunge per leg

SKILL: Mobility – Hungry hungry hippos WOD: As Partners complete.. 800m Run together w/ med ball @ 20/14 40 G2OH @ 135/95 60 Burpees 80...