SKILL: Atlas Stones WOD: In 3 minutes complete: 200m Run AMRAP of Shoulder to OH @ 115/85 – REST 1 min- In 3 minutes complete:... Read More
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LIFT: OH Squat – 5 x 2 WOD: 20 cal. row 20 goblet squats @ 24/16kg 30 cal. Row 30 KB sumo deadlift highpull 40... Read More
SKILL: SQUAT BALL WOD:
SKILL: Double unders – EMOM for 8 min WOD: 50 Wall Ball @ 20/14 10 Burpees 40 Wall Ball 10 Burpees 30 Wall Ball 10... Read More
LIFT: Clean & Jerk – 7 x 1 WOD: 50 KB Swings @ 24/16 kg then…. 15-12-9 Hang Power Cleans @ 135/95 Sprawls then….. 50... Read More
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 9 9 Burpees 15 DB Thrusters @ 30/20 21 Double under’s
SKILL: pull ups – 5 x 3 WOD: AMRAP in 10 2 wall walk 4 alternating pistols 8 Pendlay row 2 115/75
LIFT: Deadlift – 3 RM WOD: AMRAP in 7 200m Run 15 Ball slams @ 20/15 10 Russian twist / side @ 16/12 kg