LIFT: Bench Press – 1 RM WOD: AMRAP in 8 1 wall walk* 40 Double under’s *add 1 rep every round
WOD
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LIFT: Thruster – 1 RM WOD: Partner WOD – 2 Rounds 10 Tire Flips (rep for rep) 40 T2B (1 person working at a time)... Read More
SKILL: Max height box jumps WOD: Tabata these….. Ball slams @ 20/15 Sprawls V to Hollow body -Rest 2 min- Reverse Tabata L-Hang
LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 20 Rounds 30 Cal / 20 Cal Assault Bike 100 foot OH walking lunge @... Read More
LIFT: Jerk – 1 RM WOD: 20 min AMRAP 8 Squat Cleans @ 95/65 200m Run 6 push jerk @ 95/65 200m Run
SKILL: 3 x 10 pulls on Rower for distance leg drive and full stroke WOD: 15 min Ladder 5 pull ups* 30 Double under’s *add... Read More
LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: 5 Rounds 5 Deadlift (heavy and unbroken) 10 Burpees over bar 200m Sprint
LIFT: Clean – 1RM WOD: 50 Turkish Get ups @ 24/16 kg