LIFT: Bench Press – 3 x 5 WOD: Run 800m 30 Push jerk @ 115/85 Run 400m 20 Push jerk Run 200m 10 Push jerk
WOD
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SKILL: Muscle up transitions WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min- Complete 5... Read More
LIFT: Deadlift – 1 x 5 WOD: 30 sec intervals – AMRAP Mountain climbers V to Hollow body Slingshots KB Snatch Rest Complete 5 Rounds
LIFT: Press – 5 x 3 WOD: 100m Run 20 Wall ball @ 20/14 200m Run 20 Wall ball 400m Run 20 Wall ball
SKILL: Double under’s – 10 min EMOM WOD: 100 KB Swings @ 24/16 kg 10 Burpees 20 Ball slams @ 20/15 100 KB Swings 20... Read More
LIFT: Back Squat – 3 x 5 WOD: 6 Rounds 6 Renegade rows @ 45/30 12 Box Jumps @ 24/20
LIFT: Snatch – 7 x 1 WOD: “Nicole” AMRAP in 20 400m Run max reps pull ups
SKILL: Rope climb WOD: 100m Run 20 T2B 200m Run 20 T2B 400m Run 20 T2B