LIFT: Burgener Warm up Snatch to working weight WOD: For Time… 5 snatch @ 135/95 40 Double unders 10 snatch @ 115/85 40 Double unders... Read More
WOD
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LIFT: Front Squat – 5 x 2 WOD: 50 push ups 200m Run 50 box jumps 24/20 200m Run 50 KB Swings 24 / 16... Read More
SKILL: 50m Sled push for time @ 190/145 WOD: Tabata…. Hollow Rock / Superman Rock (alternate each work period) Russian twist @ 16 or 12... Read More
LIFT: Bench Press – 3 x 5 WOD: EMOM x 9 6 Box Jump @ 24/20 6 thrusters @ 95/65
LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 3 Broad Jump 6 Squat thrusts 9 Squat Cleans
SKILL: Pistols 5-4-3-2-1 WOD: EMOM x 10 5 squat jumps 10 Mountain climbers per leg
LIFT: Press 5 x 5 WOD: 30 sec. Intervals for 4 Rounds Russian twist @ 16/12 kg Plank Flutter kicks OH Hold @ 45/25 Rest
LIFT: Back Squat – 5 x 10 @ 135/95 WOD: EMOM to failure 10 Weighted step ups @ 40/25 Squat jumps increasing by 2 every... Read More