Tag

Rowing

LIFT: 10 min EMOM 1 squat snatch + 2 power snatch @ 85% 1RM WOD: Partners complete A) 200m Run B) AMRAP slingshots @ 16/12...

SKILL: HSPU drills: 30 sec HS Hold + 5 Negatives WOD: 1 Mile Run 100 KB Swings @ 24/16 kg 2 Km Row

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 600m Row 30 KB Swings @ 27/16 kg 30 Power Cleans @ 105/75

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 15 20 Calorie Row 15 Shoulder to OH @ 115/75 10 Burpees

LIFT: Back Squat – 5 x 5 WOD: Partner’s complete 3 Rounds – 1 person working at a time 2 min AMRAP Hang Power Cleans...

SKILL: 3 x Max Effort Ring Support WOD: 50 Wall Ball @ 20/14 15 C&J @ 135/95 100 Double under’s 500m Row 100 Double under’s...

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 16 10 Calorie Row 20 T2B 30 DB Cleans @ 35/25

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

SKILL: Farmer Carry WOD: 5 Rounds 100m Heavy Farmer Carry 200m Row 30 Hollow Rocks

SKILL: Alternating Tabata L-Hang & Plank Hold WOD: 10-9-8-7-6-5-4-3-2-1 Front Squats @ 135/95 Row 200m after even sets Run 200m after odd sets