Year

2019

STRENGTH: Clean & Jerk 5 x 1 @ 90% WOD: 5 Rounds 10 Bar Facing Burpees 10 Push Press @ 95/65 10 Bar Facing Burpees...

WOD: 4 Rounds 400m Row 30 Wall Ball @ 20/14 20 Deadlift @ 225/155 10 Box Jump Over @ 24/20 -rest 3 min between rounds-

STRENGTH: Front Squat 5 x 2 @ 85% WOD: 10 Rounds 5 KB Snatch – R 5 KB Snatch – L 5 Ring Dips 10...

STRENGTH: Bench Press 3 x 5 WOD: 5 Rope Climb 400m Run 4 Rope Climb 400m Run 3 Rope Climb 200m Run 2 Rope Climb...

SKILL: 1RM Turkish Get Up WOD: 16-14-12-8 T2B Pass thrus Sit ups

STRENGTH: Back Squat 6 x 3 @ 50% 3RM WOD: 3 Rounds 400m Run 20 DB Hang Squat Cleans

STRENGTH: Press 4 x 3 WOD: 100 Double under’s (sub 300 single skips) 50 KB Swings @ 24/16 kg 25 Thrusters @ 95/65

STRENGTH: In 10 min find 1RM Cluster WOD: 2 Rounds 15 Cluster @ 50% 5 Rope Climbs

STRENGTH: Snatch 5 x 1 @ 90% WOD: 15-12-9 Burpees C2B Pull ups -Rest 5 min- 15-12-9 Burpees Pull ups

STRENGTH: Deadlift 5 x 5 WOD: 3 Rounds 15 Calorie Row 15 sec Superman Hang 15 Plank Shoulder Taps 15 sec Hollow Hang