LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 10 Calorie Row 50 foot walking KB Lunges @ 2x16kg/2x12kg 20 Cal Row 50... Read More
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LIFT: Bench Press – 3 x 5 WOD: 4x 15 squats 15 KB Swings @ 24/16 kg 15 Box Jumps @ 24/20 15 Hang Power... Read More
SKILL: Rope climbs – 2 min AMRAP WOD: For time…. 30 Burpees 30 Pull ups 30 thrusters @ 95/65
LIFT: Deadlift – 1 x 5 WOD: 5X 3 Tire Flips 200m Run 1 Rope Climb
LIFT: Press – 5 x 3 WOD: 15-12-9 T2B Sprawls
SKILL: T2B skill work WOD: “Nancy” 5 X 400m Run 15 OH Squats @ 95/65
LIFT: Back Squat – 3 x 5 WOD: 1000m Row 50 Goblet squats @ 24/16 kg 100 Double under’s
LIFT: Snatch – 7 x 1 WOD: Tabata…. ball slams @ 20/15 wall ball @ 20/14 KB swings @ 24/16 kg push press @ 75/55... Read More