WOD

SKILL: Max Height Box Jump WOD: 30 Burpees 30 Clean & Jerk @ 135/95 30 Burpees

LIFT: Deadlift – 3 x 8 @ 65% 5RM WOD: Tabata – rotating stations for 8 rounds dips T2B Double under’s

LIFT: Bench Press – 3 x 5 @ 80% 5RM WOD: Teams of 3 – 1 person works at a time 100 pull ups 120...

SKILL: 4 Rounds 60 sec plank 25 Hollow rock WOD: 200 Heavy KB Swings *2 lengths of bear crawl per drop

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: Partner’s complete 8 Rounds A) 25/15 Cal Assault Bike B) Shuttle Run – for...

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 10 to 1 Dual KB Squat Clean 10 to 1 Sprawls

SKILL: Atlas stone technique – follow with 2 min AMRAP Stone to Shoulder WOD: 5 min AMRAP Row for Calories 5 min AMRAP Push press...

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: 21-15-9 pullups Romanian Deadlift @ 95/75 Supermans

LIFT: Clean & jerk – 7 x 1 @ 85% 1RM WOD: Partner’s complete 3 Rounds each Partner A) 100m Farmer Carry Partner B) AMRAP...

SKILL: 200m Row sprint 2 x 100m Row sprint WOD: 1-2-3-4-5-6-7-8-9-10 Weighted step ups – HAP 5 Box jump after each set