WOD

WOD: “Eva”

SKILL: Sled Push Relays WOD: 20 min AMRAP 12 Box Jump @ 24/20 10 KB Push Press @ 16/12 kg (5 per arm) 8 KB...

LIFT: Deadlift – 5 x 5 WOD: 40 KB Snatch @ 24/16 kg 5 Ring Dips 10 Pull ups 10 Ring Dips 20 Pull ups...

LIFT: Bench Press – 3 x 10 WOD: 6 Rounds 200m Run 300m / 250m Row

SKILL: Musical Medicine Ball Wall Sit – with Plank penalty WOD: 40-30-20-10 OH Squat @ 45/35 Sit ups

LIFT: Back Squat – 5 x 5 WOD: 10 min Ladder 3-6-9-12-15-18-21-24-27-30-etc Wall Ball @ 20/14 25 Double Under’s after every wall ball set

LIFT: Snatch – 7 x 1 WOD: 12 min EMOM ODD 6 Med Ball Cleans @ 20/14 EVEN Death by Burpees

SKILL: Plank Wars WOD: “White” 5 Rounds 3 Rope Climb 10 T2B 21 OH Walking Lunges @ 45/25 400m Run

LIFT: OH Squat – 5 x 3 WOD: 5 Rounds 12 Supine Ring Rows 4 Tire Flips

LIFT: Clean & Jerk – 7 x 1 WOD: 30 min EMOM A) 10 Alt. DB Snatch @ 50/35 B) 100m Run C) 30 sec...