LIFT: Front Squat – 5 x 2 WOD: AMRAP in 15 21 Box Jumps @ 24/20″ 15 Deadlift @ 185/135 9 push ups
WOD
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LIFT: Bench Press – 5 x 5 WOD: Partner’s – One athlete working at a time 100 KB Swings @ 24/16 kg 5 Rounds of…... Read More
SKILL: Handstand / HS Walk WOD: 50 Lunge steps 10 Burpees 40 Mountain climbers / leg 10 Burpees 30 DB Cleans @ 30/20 10 Burpees... Read More
LIFT: Deadlift – 5 RM WOD: AMRAP in 9 9 Ball slams @ 20/15 15 Hang Power Cleans @ 95/65 21 Double under’s
LIFT: Press – 5 x 5 WOD: EMOM x 12 min 5 thrusters @ 95/65 10 push ups
SKILL: 1200m Run for time WOD: 21-15-9 Cal. Row KB Swings @ 32/24 kg Box Jump Overs @ 24/20
LIFT: Back Squat – 5 x 5 WOD: 8x 10 Ball slams @ 20/15 50 ft. OH walking lunge w/ slam ball 10 touch plank
LIFT: Snatch – 7 x 1 WOD: Alternating EMOM for 16 min. Odd: 15 Wall ball @ 20/14 Even: 30 Double under’s