WOD

LIFT: 5 sets of 1 slean + 2 Jerk @ 75% 1RM WOD: Alternating Tabata Ball slams @ 20/15 Sit ups Slingshots @ 16/12 kg...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

SKILL: Rope Climbs WOD: 4 Rounds 25/20 Calorie Row 25 Squat cleans @ 95/65

LIFT: Front Squat – 3 RM WOD: Partners complete 300 Burpees (alternating reps) -EMOM stop and do 4 pull ups each- BENCHMARK: Filthy Fifty

LIFT: OH Squat – 3 x 5 @ 75% 5RM WOD: 2 Rounds 15 Cal Row 10 Deadlift @ 225/155 15 Cal Row 10 Ring...

SKILL: Burgener Warm up & Prep WOD: AMRAP in 15 1 Power Snatch @ 135/95 3 OH Squat 6 T2B

LIFT: Bench press – 3 RM WOD: AMRAP in 7 10 Burpee Box Jump @ 24/20 20/15 Cal Assault Bike

LIFT: Back Squat – 3 RM WOD: EMOM x 14 odd: 1 Power clean + 2 Hang squat clean @ ~75% even: Row for calories

SKILL: Single leg balance & Agility drills WOD: Partners complete -50 burpee buy in- 2 Rounds 100 Thrusters @ 45/35 50 Pull ups 100 H/R...

LIFT: Press – 3 RM WOD: 6 Rounds 5 Bar Muscle ups 10 1-Leg Deadlift @ 32/24 kg 250m Row