LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 200m Row 10 T2B 5 Power Clean @ 135/95
WOD
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SKILL: 1000m Row WOD: 5 Rounds 10 Russian step ups – HAP 20 Wall ball @ 20/14
LIFT: Front Squat – 5 x 2 WOD: Tabata these: DB Snatch @ 50/30 Air Squats Ball slams @ 20/15 *1 min rest between Tabata’s
LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees... Read More
SKILL: Tabata Sledge swings WOD: AMRAP in 10 5 Pendlay row @ 135/95 50 Double under’s
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 10 OH Lunge @ 24/16 kg 20 KB Snatch 30 slingshots
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 10 Cal Row 20 DB Clusters @ 30/20
SKILL: Paralette pass throughs WOD: 10 to 1 Burpee Box Jumps @ 24/20 3 Hand Squat Cleans after each set (heavy and unbroken)