SKILL: Tire Flips WOD: AMRAP in 12 4 C2B pull ups 8 Alternating DB snatch @ 40/25 16 Russian Step ups @ 40/25
WOD
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LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 10 Burpees 20 Walking lunge steps
SKILL: Core Complex – 10x WOD: Complex 5 Rounds of the following complex: 10 KB Swings @ 24/16 kg 1 pull up (strict and/or weighted)... Read More
LIFT: Clean & Jerk – 7 x 1 WOD: 10 min EMOM 4 T2B 8 Push press @ 95/65 12 squats
LIFT: Front Squat – 5 x 2 WOD: 25 Pull ups 50 Box jumps @ 24/20 100 OH Squats @ 45/35 50 Cal. Row 25... Read More
SKILL: Double under’s – 3x max effort WOD: 21 Hollow Rock 21 KB Swings @ 24/16 kg 500m Row 15 Hollow Rock 15 KB Swings... Read More
LIFT: Press – 5 x 3 WOD: 60 Thrusters for time @ 95/65 -EMOM stop & do 3 burpees-