WOD

SKILL: 500m Row for time WOD: 10 min EMOM 5 pull ups + 5 OH Squat @ 95/65

LIFT: Deadlift – 1 RM WOD: AMRAP in 14 4-8-12-16 Barbell Lunges @ 95/65 8 Hand Release Push ups *once push ups are complete after...

LIFT: Bench Press – 1 RM WOD: AMRAP Dice Roll in 7 min Roll the die and complete the reps, repeat 🙂 1- 10...

LIFT: Back Squat – 1 RM WOD: Partner’s – complete 4 Rounds each Athlete A) Farmer Hold – HAP Athlete B) 2 Rounds of Cindy

SKILL: Tire Flips WOD: 10 Rounds station 1: 30 sec assault bike sprint station 2: 60 sec rest station 3: 30 sec Row sprint station...

LIFT: Snatch – 1 RM WOD: 2 Rounds 50 bicycles 40 ball slams @ 20/15 30 sit ups

LIFT: OH Squat – 3 RM WOD: Complete 4 Rounds of 3 Sets of: 3 KB Snatch – R 5 KB Front Rack Squat –...

SKILL: Max Height Box Jump WOD: 5 Rounds 7 Ring Dips 14 KB Sumo Deadlift Highpull @ 32/24 kg 28 KB Swings

LIFT: Clean & Jerk – 1 RM WOD: AMRAP in 7 5 C2B pull ups 7 Burpee Box Jump @ 24/20

LIFT: Front Squat – 3 RM WOD: 2 Rounds 50 Box Jump @ 24/20 25 HSPU (sub strict DB press) 5 Rope Climbs