SKILL: Handstand holds / HS walk practice WOD: EMOM to the Death 20 Double under’s (6 squat thrusts) 3 thrusters @ 75/55 -Add 1 thruster... Read More
WOD
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LIFT: Back Squat – 3 x 5 WOD: 18 min EMOM (alt. each minute) A) 10 T2B B) 5 Hang Power Clean (HAP) C) 10... Read More
LIFT: Snatch – 7 x 1 WOD: 12 min AMRAP 20 Calorie Row 20 Double under’s 10 Burpees
SKILL: Sledge swings – TABATA WOD: 3 Rounds 10 Deadlift @ 205/155 15 pull ups 20 supermans 15 box jump @ 24/20 10 HK2E
LIFT: OH Squat – 5 x 2 WOD: EMOM to failure Ball slams 2-4-6-8-10-12-14-16 etc…… Suicide sprint
LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 20 DB Snatch @ 45/30 20 walking lunge steps 20 sit ups
SKILL: 500m Row for time WOD: 50 Burpee Box Jump Overs @ 24/20 EMOM 1 C&J @ 185/135
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 20 10 G2OH @ 95/65 10 T2B 10 Front Squat @ 95/65