Labour Day WOD
WOD
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LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: Partners – similar strength 15 min ladder of: Heavy KB Swings Single arm... Read More
LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
SKILL: 500m Row for time WOD: Partners Complete 5 rounds A) 100m Farmer Carry B) AMRAP HSPU (sub HR push up)
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 10 pull ups 20 KB Swings @ 24/16 kg 30 Double under’s
LIFT: Bench press – 3 x 5 WOD: 15 min EMOM A) 10 OH Lunge @ 45/25 B) 10 V ups C) 45 sec plank... Read More
SKILL: 1 min Max Effort Wall balls 1 min Max Effort L-sit WOD: AMRAP in 20 – 2 Teams Relay Style 50m sled push @... Read More
LIFT: Back Squat – 3 x 5 WOD: 10 min Cindy 5 pull ups 10 push ups 15 squats