LIFT: Clean & jerk – 7 x 1 @ 85% 1RM WOD: Partner’s complete 3 Rounds each Partner A) 100m Farmer Carry Partner B) AMRAP... Read More
WOD
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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
LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: “Stone Grace” 30 Cleans for time *EMOM 5 burpees
LIFT: Deadlift – 1 RM WOD: 120 Double under’s 40 C2B pullups 40 Hang Power Snatch @ 75/55 120 Double under’s
SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg
LIFT: Press – 5 RM WOD: AMRAP in 9 6 slingshots @ 24-16 kg 9 T2B 12 KB Swings @ 24/16 kg
LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row
SKILL: Skin the Cat WOD: EMOM x 30 1 Power Clean 1 Hang Power Clean Cashout Assault Bike – 30/20 Calories