LIFT: Jerk – 5×2 WOD: 3 Rounds 50 foot offset OH KB walk (light bell OH, heavy bell farmer style) 10 supermans 50 foot offset... Read More
WOD
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SKILL: 3 Resisted sprints WOD: AMRAP in 10 5 pull ups 10 wall ball @20/14 20 Double under’s
LIFT: Bench Press – 3×5 WOD: AMRAP in 15 3 Hang Power Clean @ 135/95 6 T2B 9 Box Jump @ 24/20
LIFT: Deadlift – 1 x 5 WOD: “The Ghost” 6X 1 min Calorie Row 1 min Burpess 1 min double under’s Rest 1 min
SKILL: Pizza delivery tag WOD: 50 Back squat @ 135/95 25 pull ups 50 SLDL @ 95/65 25 pull ups
LIFT: Press – 5 x 3 WOD: 5 Rounds suicide sprint 15 KB Swings @ 24/16 kg 15 Ball slams @ 20/15
LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Front rack lunges @ 115/85 20 C2B pull ups 40 Double under’s
SKILL: Rope climbs – Max effort in 2 min WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups