SKILL: Tire Flips – 50m for time WOD: 5X 30 sit ups 15 Straight Leg Deadlifts @ 115/85
WOD
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LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 A) 12 wall ball @ 20/14 B) 12 Box jumps @ 24/20
LIFT: Snatch – 7 x 1 WOD: AMRAP in 1 min Squat jumps 1 min Rest AMRAP in 1 min KB Swings @ 32/24 kg Rest... Read More
SKILL: Sled Races WOD: 1 min AMRAP HSPU (strict) Rest 30 sec. 1 min AMRAP burpees Rest 30 sec. 1 min AMRAP paralette dips Rest... Read More
LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 10 Deadlift @ 185/135 10 Ring dips
LIFT: Clean & Jerk – 7 x 1 WOD: Partners complete 4 Rounds A) 250m Row B) plank A) max hang B) 200m Run (alternate... Read More
SKILL: Turkish get up 1-1-1-1-1 WOD: EMOM x 12 1 Clean 1 Beggar (challenging weight)
LIFT: Front Squat – 5 x 2 WOD: “Grace Interrupted” 30 Clean & jerk @ 135/95 -EMOM 5 burpees-