LIFT: Front Squat – 5 x 2 WOD: 5X 25 Deadlift @ 135/95 25 sit ups
WOD
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SKILL: Core complex – 10x WOD: 5x 10 Power Snatch @ 95/65 12 Ball slams @ 30/20
LIFT: Deadlift – 1 x 5 WOD: 50 Box Jump @ 24/20 40 pull ups 30 DB Front squat @ 35/25 20 Burpees 10 DB... Read More
LIFT: Bench Press – 3 x 5 WOD: 500m Row 3 BB complex 500m Row 2 BB complex 500m Row 1 BB complex (BB complex... Read More
SKILL: skin the cat – 5 x 2 WOD: 5 Rounds 500m Row 15 snatch @ 115/85
LIFT: Press – 5 x 3 WOD: 3 Rounds 21 KB Swings @ 32/24 kg 15 Burpees 9 Pull ups
LIFT: Back Squat – 3 x 5 WOD: Tabata this… paralette pass through hollow rock sling shots @ 16/12 kg
SKILL: Tag WOD: Teams of 3 – 2 athletes working at a time, only 1 person can row at a time 100 pull ups 200... Read More