LIFT: Press – 5 x 3 WOD: 12 min AMRAP 20 Double under’s 15 Deadlift @ 185/135 10 Ring rows
WOD
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SKILL: skin the cat – lever progressions WOD: 50-40-30-20-10 OH walkin glunges @ 45/25 KB Swings @28/20 kg
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 10 15 Cal Row 10 Front Squats @ 95/65 10 push ups
LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 500m Row 10 Box Jump @ 24/20 10 Ball slams @ 20/15 10 Wall ball... Read More
SKILL: Sled pull – for load WOD: 12 min AMRAP 20 KB Swings @ 24/16 kg 10 Burpees 20 push press @ 95/65
LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 10 Pendlay Row @ 115/75 1 Rope climb (increase by 1 rep every round)
LIFT: Snatch – 7 x 1 WOD: 8 min AMRAP 4 HSPU 8 KB Swings @ 32/24 12 GHD sit ups (wt. sit ups)
SKILL: Max Height Box Jump WOD: 5 Rounds 250m Row 20 Hang Squat Cleans @ 35/20 DB 15 Ball slams @ 20/15