LIFT: Deadlift – 5 x 5 WOD: EMOM x 12 A) AMRAP Double under’s B) 8 T2B C) 4 KB Clean & Press /... Read More
WOD
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LIFT: Bench Press – 3 x 5 WOD: EMOM x 20 odd: 10 alternating pistols even: 3 Bar muscle ups
SKILL: Running Drills WOD: 3 Rounds 15 Calorie Row 30 Slingshots 15 Calorie Row 30 sit ups
LIFT: Back squat – 3 x 5 WOD: 21-15-9 Power cleans @95/65 Box jump @ 24/20
LIFT: 10 min EMOM @ 75% 1RM 1 snatch pull + 1 squat snatch WOD: 4 Rounds 30 sec HS hold 20 sec rest max... Read More
SKILL: 10 x Core Complex WOD: “Badger” 3RFT 30 Squat cleans @ 95/65 30 pull ups 800m Run
LIFT: 10 min EMOM @ 75% 1RM 1 Push jerk + 1 Split jerk WOD: 8 RFT 50 Ft OH lunge w/ Slam ball 10... Read More
LIFT: 10 min EMOM @ 75% 1RM 1 Clean pull – 1 squat clean – 1 hang power clean WOD: 21-15-9 Double unders Goblet squats... Read More