LIFT: Deadlift – 5 RM WOD: EMOM x 12 odd: 12 Box Jump even: 8 T2B
WOD
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SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1... Read More
LIFT: Bench Press – 3 x 5 WOD: 2 X 10 Heavy Goblet Squats 10 T2B 1 Suicide Rest 1 min after 2 sets Complete... Read More
LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 100m Offset Farmer Carry 30 sit ups
SKILL: 3 x Max Effort pull ups WOD: Tabata Thrusters @ 95/65 -Rest 1 min- Tabata Mountain Climbers -Rest 1 min- Tabata Double under’s
LIFT: Snatch – 7 x 1 WOD: 50 Box Jump then…. 12 to 1 Heavy KB Swings 1 to 12 Squat jumps then… 50 Burpees
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 2 4 Power Snatch @ 95/65 8 push ups Rest 1 min. Complete 3 Rounds
SKILL: Muscle Up transitions / Progressions WOD: 20 Deadlift @ 225/155 10 Bar muscle up 16 Deadlift 8 Bar MU 12 Deadlift 6 Bar MU