LIFT: Deadlift – 5 x 5 WOD: EMOM x 14 odd: 15 Ball slams even: 10 Ring rows (quality movement)
WOD
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LIFT: Bench Press – 3 x 5 WOD: 50 ft. Farmer Carry (HAP) 100m Run 50 ft. Farmer Carry 200m Run 50 ft. Farmer Carry... Read More
SKILL: Tire Flips WOD: Tabata Front Squat @ 50% 5 x 2 wt. Tabata Burpees to 6″ target
LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 odd: 5 Strict T2B even: 15 Wall ball @ 20/14
LIFT: Snatch – 7 x 1 WOD: AMRAP in 10 Increasing ladder 2-4-6-8-10-12-etc Pull ups HSPU
SKILL: 400m Run WOD: 1 min AMRAP Hang Squat Clean @ 135/95 1 min AMRAP Burpees 1 min AMRAP T2B 2 min AMRAP Hang Squat... Read More
LIFT: OH Squat – 5 x 2 WOD: 5 Rounds – 30 sec intervals Ball slams @ 20/15 Hollow rock Slingshots @ 16/12 kg HK2E... Read More
LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 45 sec. max calorie assault bike 3 min rest