LIFT: Back Squat – 3 x 5 WOD: 80-60-40-20 Air squats 40-30-20-10 KB Swings @ 24/16 kg 20-15-10-5 Box Jumps @ 24/20″
WOD
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LIFT: 10 min EMOM: 2 Snatch pull + 1 Snatch @ 75% 1RM WOD: 400m Run 5 Rounds of 10 Burpees 10 T2B then another... Read More
SKILL: 500m Row for time WOD: EMOM x 30 A) 5 strict pull ups B) 15 deck squats C) 15 Suitcase Deadlifts D) 5 wall... Read More
LIFT: 10 min EMOM: 2 push press + 2 push jerk @ 1RM strict press wt. WOD: 5 Rounds 10 V ups 10 squat jumps... Read More
LIFT: Front Squat – 5 x 2 WOD: “Rubber” AMRAP in 18 3 Tire Flips @ 450/250 6 Burpees 12 Alt. DB Snatches @ 50/35
SKILL: Tire Flips WOD: EMOM to failure 1 Power Clean 1 Front Squat 1 Push press -Every minute increase push press by 1 rep-
LIFT: Press – 5 x 3 WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Calorie Row
LIFT: Deadlift – 5 x 5 WOD: 21-15-9 OH Squat @ 95/115/135 & 65/85/95 Burpee pull ups