LIFT: Press – 5 x 3 (80% of 3RM) WOD: Alternating Tabata Pull ups & Hanging single leg raises Rest 1 min DB Snatch &... Read More
WOD
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SKILL: Rope climbs – 2 min AMRAP WOD: Partner’s complete 20 min AMRAP – 1 person working at a time 20 thrusters @ 115/75 20... Read More
LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 5 Squat cleans @ 155/115 10 T2B 15 KB Swings @ 32/24 kg
LIFT: Bench Press – 3 x 5 WOD: 15 min AMRAP 5 strict pull ups (sub ring rows) 10 tuck jump 20 Double under’s
SKILL: Pistols 5-4-3-2-1 WOD: Partner’s – similar strength. Athletes switch as soon as they fail the static hold. In 5 min: A) Deadlift static hold... Read More
LIFT: Back Squat – 3 x 5 WOD: “Black Jack” AMRAP in 14 21 Cal Assault bike 21 KB Swings @ 24/16 kg 21 sit... Read More
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 50 foot walking lunge 10 push ups 200m Run
SKILL: 400m Run for time WOD: 150 skips 20 C2B pull ups 10 Squat cleans @ 115/75 150 skips 15 C2B 15 Sq. cleans 150... Read More