LIFT: Press – 5 RM WOD: 5 Rounds 10 Hang power clean @ 115/85 5 Ring dips 1 Rope climb
WOD
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SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –... Read More
LIFT: Back Squat – 5 RM WOD: Same sex partners – 2 mile relay run Partner A runs while partner B holds 45/25 lb plate... Read More
LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: Tabata Goblet squats @ 24/16 kg Rest 2 min Tabata Wall sit Rest... Read More
SKILL: Toes to Bar – max effort in 60 sec. WOD: 100 single skips then…10-9-8-7-6-5-4-3-2-1 Wall ball @ 20/14 KB Highpull at 24/16 kg then…... Read More
LIFT: OH Squat – 5 RM WOD: 3 Rounds 1 min AMRAP Bench press @ 155/95 1 min AMRAP Wt. step ups @ 95/65 (F.rack)... Read More
LIFT: Jerk – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 Burpees over bar
SKILL: Rope Climbs – ME in 2 min WOD: 4 Rounds – no timer 5 Strict T2B 20 GHD sit ups 60 sec. plank