LIFT: Clean – 1 RM WOD: 20 min EMOM Odd minutes complete 5 HSPU (seated DB press) Even minutes complete 5 KB Snatch per arm... Read More
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SKILL: 150 KB Swings for time WOD: 60 Double under’s 20 Deadlift @ 135/95 20 Box Jump 40 Double under’s 15 Dedlift 15 Box Jump... Read More
LIFT: Snatch – 3 RM WOD: Partner Goblet Squat Ladder – up & back Partner A holds Plank while Partner B Bear crawls to KB... Read More
LIFT: OH Squat – 3 RM WOD: 30 sec Intervals – 4 Rounds of each movement Wall ball @ 20/14 Lunge steps Mountain climbers
SKILL: Rope climbs – 2 min AMRAP WOD: 20 min AMRAP 4 T2B 8 Box Jump Over @ 24/20 12 Hang Power Clean @ 95/65
LIFT: Jerk – 3 RM WOD: EMOM x 15 5 Burpees + 50 foot Farmer Carry
LIFT: Clean – 3 RM WOD: 3 Rounds 1 min AMRAP SLDL @ 75/55 1 min AMRAP Ring rows 1 min AMRAP Pistols Rest 1... Read More
SKILL: 2000m Row WOD: 3 Rounds 10 Burpee broad jump 20 Sit ups