Year

2019

SKILL: Mobility Work WOD: 15 Clean & Jerk @ 135/95 30/20 Calorie Assault Bike 15 Clean & jerk

STRENGTH: Back Squat 6 x 3 WOD: EMOM x 7 5 Broad Jump 10 Squat Jump

STRENGTH: Press 5 x 2 WOD: 3 Rounds 30/20 Push ups 100 Double unders 30 KB Clean & Press @ 24/16 kg

SKILL: Pendlay Row WOD: 18 min AMRAP 20 Calorie Row 15 Pendlay row @ 105/75 10 Alt Pistols

STRENGTH: Deadlift 5 x 5 WOD: 30 sec Interval Flow – Complete 3 Rounds KB Swing Slingshots Windmill – R Slingshots Windmill – L KB...

STRENGTH: OH Squat 1 RM WOD: 2 Rounds 25 Wall Ball @ 20/14 25 Burpees to plate @ 45/25

SKILL: Burgener Prep WOD: 30 min EMOM odd) AMRAP Squat Cleans even) Rest

STRENGTH: Snatch 5 x 1 @ 90% WOD: 3 Rounds 20/15 Cal Assault Bike 15 Ring Rows 20 KB Snatch @ 24/16kg

STRENGTH: Front Squat 5 x 2 @ 90% WOD: 3 Rounds 20 Deadlift @ 155/95 10 Push ups

SKILL: Core Complex 10x WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...