workouts

Skill / Strength / Work-Up Build to a heavy Birdie Complex-1 Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat Finisher ...

Skill / Strength / Work-Up Handstand Push-Ups Training, Progressions & Practice WOD 12 min AMRAP1 Rope Climb20 Wall Balls40 Double-Unders

Skill / Strength / Work-Up Dip and Pull-Up Prep WOD 20 min w/ a Partner*:P1) Row for DistanceP2) AMRAP:– 6 Dips– 12 Pull-Ups– 18 Sit-Ups ...

Skill / Strength / Work-Up Ring Muscle Up Training, Progressions & Practice WOD “21.0”10 min AMRAP10 Cal Bike10 Hang Clean (95/65)10 Back Squats

MONDAY: Ring Muscle Ups, Calorie Bike, Hang Cleans & Back SquatsTUESDAY: Rowing, Dips, Pull-Ups & Sit-UpsWEDNESDAY: Handstand Push-Ups, Rope Climbs, Wall Balls & Double-UndersTHURSDAY: Snatch, ...

WOD “18.1”20 min AMRAP8 Toes-to-Bar10 DB Hang Clean and Jerk (50/35)12 Cal. Row

Skill / Strength / Work-Up 7 Rds – BuildingEvery 2 minutes4 Alt. Overhead Rev. Lunges WOD 7 min AMRAP10 OH Squats (from rack)10 Burpees to ...

Skill / Strength / Work-Up Adductor/Abductor Strength WOD 15 min AMRAP10 Med Ball Clean Wall Balls20 R. KB Swings500 m Bike

Skill / Strength / Work-Up Straddle to Handstand Progressions WOD For time:2,000 m Row *11 min time cap

Skill / Strength / Work-Up Bench Press5 sets x 5 reps WOD “14.1”10 min AMRAP30 Double-Unders15 Snatches (75/55)