SKILL: Agility and Cone drills WOD: AMRAP in 20 24 sit ups 12 alt. TGU -score reps & load-
WOD
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LIFT: Bench Press – 3RM WOD: Partners – 1 person working, 1 person resting 100 Double under’s 50 Back squat @ 135/95 (BB from ground)... Read More
LIFT: Back Squat – 3RM WOD: AMRAP in 20 10 DB squat cleans @ 45/25 15 pull ups 20 box jump @ 24/20
SKILL: 3 sets of ME pull ups WOD: AMRAP in 4 6 burpees 12 wall ball @ 20/14 -Rest 1 min- Complete 3 Rounds
LIFT: Snatch – 1 RM WOD: EMOM x 12 odd: 10 single leg Deadlift (HAP) even: 10 pendlay row -score load-
LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg
WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
LIFT: OH Squat – 5 RM WOD: AMRAP in 12 200m Row 10 MB Clean @ 20/14 5 Sprawls