SKILL: Double unders – 7 min EMOM WOD: 7 Rounds 7 Power Cleans @ 95/65 7 thrusters 7 Bar facing burpees
WOD
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LIFT: Front Squat – 1 RM WOD: 14 min EMOM odd: 10 press @ 50% 5RM even: 20 KB Highpulls @ 24/16 kg
LIFT: Bench Press – 1 RM WOD: AMRAP in 12 30 Calorie Row 20 Pendlay Row @ 95/65 10 Suitcase Deadlift @ 32/24 kg
SKILL: Pull ups – 5 x 3 WOD: AMRAP in 15 OH Squats @ 95/65 Hollow Rock 3-6-9-12-15……etc
LIFT: Deadlift – 1 x 5 WOD: 3 Rounds 60 Double under’s 30 DB Lunge steps @ 40/25 (Farmer hold) 15 Burpees
LIFT: Press – 1 RM WOD: 2 min AMRAP Squat cleans @ 95/65 Rest 1 min 2 min AMRAP KB Swings @ 32/24 kg Rest... Read More
SKILL: Sled Pull – for load WOD: 500m Row then 15-12-9 Paralette dips KB Swings @ 32/24 kg then 500m Row
LIFT: Back Squat – 1 RM WOD: 2-4-6-8-10-12-….etc increasing by 2 reps Deadlift @ 225/155 Strict HSPU AMRAP in 7