LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 sprawls 10 Goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg
WOD
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LIFT: OH Squat – 5 x 2 WOD: 21-15-9 Burpees Pull ups
SKILL: Resisted sprints – 3x WOD: 5 HSPU 10 Deadlift @ 275/185 20 Pull ups 30 Box Jump @ 24/20 40 KB Swings @ 32/24... Read More
LIFT: Clean & Jerk – 7 x 1 WOD: 4x 5 OH Lunge per leg @ 45/25 10 T2B 250m Row
LIFT: Front Squat – 5 x 2 WOD: 10 Weighted step ups per leg @ 35/25# DB’s 100 Double under’s 10 Wt. step ups per... Read More
SKILL: Agility drills WOD: Fight Gone Bad 3 Rounds 1 min AMRAP Wall Ball@ 20/14 1 min AMRAP Sumo Deadlift Highpull @ 75/55 1 min... Read More
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 50 Wall ball @ 20/14 50 Double under’s 3 Muscle ups
LIFT: Deadlift – 1 x 5 WOD: 5 X 2 Shuttle sprints 10 Supine body rows Rest 1 min