LIFT: Deadlift – 1 x 5 WOD: “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats
WOD
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LIFT: Bench press – 3 x 5 @ 85% WOD: 25 HSPU 50 V to Hollow body 25 walking lunge steps 50 supermans 25 Pendlay... Read More
SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees
LIFT: Back Squat – 3 x 5 @ 85% WOD: 4x 200m sandbag run 20 lunge steps rest 2 min
LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 30 KB Swings @ 24/16 15 Box Jumps @ 24/20 -10 min Cap- Class... Read More
SKILL: Tabata sledge swings WOD: 42 Squat cleans @ 75/55 21 H/R push ups 30 Sq. cleans 15 H/R push ups 18 Sq. cleans 9... Read More
LIFT: OH Squat – 5 x 2 @ 90% WOD: EMOM x 12 3 Deadlift @ 185/135 6 Burpees over bar
LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 1 wall walk, 5 pull ups, 10 OH Lunge @ 45/25 2 wall walk,... Read More