LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 100m Run 10 OH Lunge steps @ 45/25
WOD
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LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 10 push press @ 95/65 15 squats 20 Double under’s
SKILL: Max tire flips in 90 sec. WOD: 3 Rounds 5 min AMRAP 3 G2OH @ 115/85 6 Burpees over bar -Rest 2 min-
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 15 6 alt. pistols 9 HR push ups 12 KB Deadlift @ 32/24 kg
Labour Day Partner Workout LIFT: 10,000 lbs Overhead WOD: Row 750m (one athlete working at a time) 50 box jump overs (alternate athlete every jump)... Read More
SKILL: Sprint drills – 4 x 50m WOD: 21-15-9 Thrusters @ 95/65 Double under’s
LIFT: Back Squat – 3 x 5 WOD: 12 min. EMOM odd: 5 Broad Jump even: 5 Hang Clean @ 135/95
LIFT: Snatch – 7 x 1 WOD: Complete 3 Rounds w/ 1 min Rest between Rounds 3 min AMRAP 6 DB Snatch @ 45/30 6... Read More