Year

2019

STRENGTH: 10 min EMOM 1 Clean Pull + 1 HPC + 1 Clean @ 90% WOD: 12-10-8-6-4-2 Tuck Jump Burpees 3 Shuttle runs after each...

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16 kg

SKILL: Tire Flips WOD: 12-9-6 Hang Power Cleans @ 135/95 HSPU -then- 12-9-6 Hang Power Cleans @ 115/75 Ring Dips

STRENGTH: Back Squat 6 x 3 WOD: 5 Rounds 2 Rope Climbs 20 Alt. DB Snatch @ 50/35

STRENGTH: Press 5 x 2 WOD: 10-9-8-7-6-5-4-3-2-1 V-ups 25 Double unders after each set

SKILL: Double under drills WOD: 20-18-16-14……….4-2 DB Lunge Steps @ 50/35 (suitcase) 5 Dips b/w each set

STRENGTH: Deadlift 5×5 WOD: 21-15-9 Med Ball Cleans @ 20/14 Box Jumps @ 24/20

STRENGTH: 10 min EMOM 1 Snatch Pull + 1 Split Snatch @ 90% WOD: AMRAP in 10 200m Run 15 Pull ups 15/10 Cal Assault...

SKILL: Pendlay Row WOD: Alt. EMOM x 24 A) 10 Pendlay Row B) 10 Alt Pistols C) 10 DB Snatch – HAP

STRENGTH: OH Squat 5 x 1 WOD: AMRAP in 12 12/8 Calorie Row 8 HK2E 12 KB Swings @ 32/24 kg