LIFT: 10 min EMOM @ 75% 1RM: 1 snatch pull + 1 squat snatch WOD: Coed Partner’s – Complete 5 rounds A) 100m Farmer Carry... Read More
WOD
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SKILL: 400m Run for time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 hang power cleans 6 push jerk
LIFT: 10 min EMOM: 1 press + 2 push press + 3 push jerk WOD: Partner’s – AMRAP in 10 A) Calories on Assault Bike... Read More
LIFT: 10 min EMOM @ 75% 1RM: 1 Clean pull + 1 Squat clean + 1 hang power clean WOD: 20 min AMRAP 400m Run... Read More
SKILL: Tire Flips – 1 min Max Effort x2 WOD: 10x 3 strict HSPU (deficit if possible) 1 Max Effort HS hold
LIFT: Front Squat – 5 x 2 WOD: 3 Rounds w/ 1 min Rest between Rounds 1 min AMRAP Ball slams @ 20/15 1 min... Read More
LIFT: Press – 5 x 3 WOD: AMRAP in 8 8 Med Ball Cleans @ 20/14 8 OH Lunges w/ MB 100m Sprint
SKILL: Rope Climbs WOD: 3 Rounds of 5 min AMRAP 14 Heavy KB Swings 7 Burpees -90 sec rest-