SKILL: Handstand / HS Walk WOD: 25 Cal. Row 50 Double under’s 400m Run -for time…
WOD
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LIFT: Front Squat – 5 x 2 @ 90% WOD: 1 Round of: 100 Double under’s 50 squats 25 Push press @ 95/65 then 2... Read More
LIFT: Press – 5 x 3 @ 85% WOD: 10 Rounds – using a single KB 10 Cleans 10 Front rack squat 10 press 10... Read More
SKILL: Tire Flips WOD: 1000m Row then 3 Rounds of: 5 Renegade row @ 40/30 25 KB Swings @ 24/16 kg then… 1000m Row
LIFT: Deadlift – 1 x 5 WOD: Partner AMRAP in 15 Partner A – L hang while Partner B completes 25 Double under’s Then Partner... Read More
LIFT: Bench Press – 1 RM WOD: 3 Rounds for time 12 Front sqauts @ 135/95 10 Pull ups 8 Push press @ 135/95 400m... Read More
SKILL: “Sally” Squat drill WOD: 21-15-9 Power Cleans @ 155/105 Ring dips -200m Run after each set-
LIFT: Back Squat – 1 RM WOD: AMRAP in 20 10 KB Snatch @ 24/16 kg 10 T2B 10 Box Jump @ 24/20 10... Read More