SKILL: 500m Row for time WOD: AMRAP in 20 1 Rope climb 25 Deadlift @ 135/95 50 Box Jump Over @ 24/20
WOD
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LIFT: Push press – 1 RM WOD: 3 Rounds 21 KB Swings @ 24/16 kg 15 T2B 9 Burpees
LIFT: Front Squat – 1 RM WOD: Tabata…. OH Lunges @ 45/25 Mountain climbers Wall sit
SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
LIFT: Bench Press – 1 RM WOD: 4 Rounds 8 Ring push ups 16 T2B 32 KB Highpull @ 24/16 kg
LIFT: Deadlift – 1 RM WOD: 100 Double under’s 50 Supermans 50 pistols (alt) 100 Double under’s
SKILL: Double under’s – 10 min practice WOD: Teams of 3 Complete 2 Rounds: 3 min AMRAP bear crawl relay 3 min AMRAP dual OH... Read More
LIFT: Press – 1 RM WOD: 4 Rounds 250m Row 10 Weighted step ups / leg @ 40/25 10 burpees