LIFT: Front Squat – 5 x 2 WOD: Partners 3 Rounds 20 stone to shoulder – rep for rep 150 Double under’s – 1 person... Read More
WOD
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SKILL: 1 mile RUN WOD: 3 Rounds 60 sec plank 30 Hollow Rock 60 sec plank 30 sit ups
LIFT: Clean & Jerk – 7 x 1 WOD: Tabata Wall Ball Rest 1 min Tabata Assault Bike
LIFT: Press – 5 x 3 WOD: EMOM x 20 1 Power clean + 1 hang Power clean + 1 Push jerk
SKILL: Handstand / HS walk WOD: 6 Rounds 200m Run 4 Muscle ups 6 HSPU 8 Burpees
LIFT: Deadlift – 5 x 5 WOD: EMOM x 16 A) 10 pistols B) 15 deck squats C) 10 seated box jumps D) Rest
SKILL: Rope climbs WOD: 20 min Ladder Front rack lunges @ 95/65 Push press Burpee over bar -add 1 rep per round for 20 minutes-
LIFT: Back Squat – 3 x 5 WOD: Partners – 7 min AMRAP A) max calories Assault Bike B) AMRAP KB swings @ 24/16 kg... Read More