LIFT: Back Squat – 3 x 5 WOD: “G.I. Jane” 100 Burpee pull ups
WOD
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LIFT: 10 min EMOM 1 Snatch pull + 1 Squat snatch WOD: AMRAP in 12 20 slingshots @ 16/12 kg 10 ball slams @ 30/20... Read More
SKILL: Rope climbs – ME in 2 min WOD: Body weight Front squat ladder 1 rep the first minute, 2 reps the second minute, 3... Read More
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 30 Alternating DB Snatch @ 45/30 15 Box Jump Overs @ 24/20
LIFT: Jerk – 5 x 1 WOD: Complete 10 Rope climbs After each rope climb complete 5 burpees, then add 5 burpees every round
SKILL: muscle up progressions WOD: “Diane” 21-15-9 Deadlift @ 224/155 HSPU
LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: AMRAP in 15 5 C2B pull ups 10 Alt. pistols 15 Hollow... Read More
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 8 10 Front rack lunges @ 95/65 10 push ups