Tag

dumbbells

SKILL: 60 sec Max Calorie Assault Bike WOD: 33 Deadlift @ 115/85 33 Box Jump @ 24/20 66 KB Swings @ 24/16kg 33 K2E 66...

STRENGTH: OH Squat 5 x 3 WOD: 40/30 Calorie Row 20 DB Front Squat @ 50/35 40/30 Calorie Row

SKILL: 500m Row for time WOD: 5 Rounds 90 sec Wall Sit 15 DB Squat Cleans @ 50/35 -Rest 1 min b/w rounds-

SKILL: Rope Climb Technique – 2 min Max Ascents WOD: 3 Rounds 18 DB Power Cleans@ 50/35 15 DB Front Squats 12 DB Push Jerk

STRENGTH: Bench Press 5 x 3 WOD: “1 Arm Randy” 75 DB Snatch for time @ 50/35 Rest 2 min 500m Row for time

STRENGTH: Bench Press 5 x 3 WOD: AMRAP in 9 27 Double under’s 18 Alt. DB Snatch @ 50/35

STRENGTH: 10 min EMOM Snatch Pull + Hang Squat Snatch WOD: 15-12-9-6-3 DB Thrusters @ 40/25 Suicide Sprint between sets

STRENGTH: Back Squat 6 x 3 WOD: 5 Rounds 2 Rope Climbs 20 Alt. DB Snatch @ 50/35

SKILL: Double under drills WOD: 20-18-16-14……….4-2 DB Lunge Steps @ 50/35 (suitcase) 5 Dips b/w each set

SKILL: Pendlay Row WOD: Alt. EMOM x 24 A) 10 Pendlay Row B) 10 Alt Pistols C) 10 DB Snatch – HAP