SKILL: Ring supports – 3 x ME WOD: Complete 3 Rounds of…. 3 min AMRAP 3 C & J @ 135/95 6 T2B 9 Burpees... Read More
WOD
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LIFT: Back Squat – 3 x 5 WOD: 15 press @ 95/65 3 Rope climb 12 press 2 Rope climb 9 press 1 Rope climb
LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20
SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)
LIFT: OH Squat – 5 x 2 WOD: 6 Rounds 15 Wall Ball @ 20/14 50 Double under’s (sub. 15 squat thrusts)
LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 30 Burpee broad jump 20 push press @ 95/65
SKILL: Double under’s – 6 min EMOM WOD: 150 Calories on Assault Bike or Rower -EMOM 5 Thrusters @ 95/65-
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 5 Renegade Row @ 40/30 10 SLDL @ 95/65