LIFT: Snatch – 7 x 1 @ 90% WOD: Partner Chipper! 50 Alternating Ball slams @ 20/15 25 Unison burpees 50 Unison KB Swings @... Read More
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SKILL: Core Complex – 10 sets WOD: 2 min AMRAP Front Squat @ 135/95 Run 200m 3 min AMRAP lunges Run 200m 4 min AMRAP... Read More
LIFT: OH Squat – 6 x 3 @ 85% WOD: Row 1000m – then – 5 Rounds 25 Double under’s 10 squat jumps
LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: “Choose your own Adventure” A) Burpees – AMRAP in 7 OR/ B) 30 Manmakers... Read More
SKILL: Agility drills WOD: 4 Rounds 250m Row 10 Box Jumps @ 24/20 1 Clean @ 90% 1RM
LIFT: Front Squat – 6 x 3 @ 85% WOD: Tabata this…. V-ups KB Swings @ 24/16 kg Slingshots
LIFT: Bench press – 3 x 5 @ 85% WOD: 10-9-8-7-6-5-4-3-2-1 Burpees OH Lunge / leg @ 45/25
SKILL: Pull ups 5 x 5 WOD: 3 Rounds 50 squats 50 Cal Row