WOD

STRENGTH: 10 min EMOM Snatch Pull + Hang Squat Snatch WOD: 15-12-9-6-3 DB Thrusters @ 40/25 Suicide Sprint between sets

STRENGTH: Clean & Jerk 5 x 1 @ 90% WOD: AMRAP in 15 25 Double under’s 15 KB Swings @ 24/16 kg 10 Push Press...

STRENGTH: Front Squat 5 x 2 @ 90% WOD: AMRAP in 12 3 strict L-pull ups 6 Ring dips 6 pistols

REMEMBRANCE DAY WOD: “Nutts” 10 HSPU 15 Deadlift @ 250/185 25 Box Jump @ 30/24 50 Pull ups 100 Wall Ball @ 20/14 200 double...

STRENGTH: Bench Press 3 x 5 WOD: 4 min AMRAP 8 T2B 8 OH Lunge @ 45/25 -Rest 90 sec- Complete 3 Rounds

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...