WOD

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 500m Row -Rest as needed between rounds-

LIFT: Snatch – 7 x 1 WOD: Plank 60 sec 50 sit ups Plank 60 sec 40 sit ups Plank 60 sec 30 sit ups...

SKILL: Agility & Reaction drills WOD: 40/30 Calories on the Assault Bike 100 foot OH walking lunge @ 95/65

LIFT: OH Squat – 5 x 2 WOD: 100 KB Swings @ 24-16 kg 10 Burpees 20 Box Jump @ 24/20 100 Kb Swings 20...

LIFT: Front Squat – 5 x 2 WOD: 10 pull ups 30 thrusters @ 95/65 15 pull ups 20 thrusters 20 pull ups 10 thrusters

Labour Day WOD

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: Partners – similar strength 15 min ladder of: Heavy KB Swings Single arm...

LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: 500m Row for time WOD: Partners Complete 5 rounds A) 100m Farmer Carry B) AMRAP HSPU (sub HR push up)