LIFT: OH Squat – 5 x 5 WOD: AMRAP in 10 5 Renegade Rows @ 30/20 20 Double under’s
WOD
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SKILL: Quadripedal Tag WOD: 5 Rounds 6 pistols 9 Pendlay Row @ 135/95 12 KB Swings @ 32/24 kg For quality!
LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-
SKILL: Windmills 5-4-3-2-1 WOD: AMRAP in 20 5 R-KB Snatch @ 24/16 kg 5 R-OH Lunge 10 Supermans 4 L-KB Snatch 5 L-OH Lunge 10... Read More
LIFT: Front Squat – 5 x 5 WOD: AMRAP in 2: DB Cleans @ 30/20 AMRAP in 2: Double under’s AMRAP in 2: Box Jumps... Read More
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SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 4: 400m Run then max reps Push press @ 95/65 -REST 1 min- AMRAP in 4: 400m Run then... Read More
LIFT: Floor Press – 3 x 5 WOD: 3x 600m Run 30 foot Bear walk 15 KB High pulls @ 24/16 kg