SKILL: suicide runs WOD: 5 Rounds 10 OH Lunge @ 45/25 20 KB Highpulls @ 24/16 kg 30 Mountain climbers
WOD
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LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 8 push ups 10 MB Clean @ 20/14 12 sit ups
SKILL: 10 min EMOM Double under drill WOD: TABATA these….. DB Snatch Sit ups Squats
SKILL: 400m Run WOD: “Cindy” 5 pull ups 10 push ups 15 squats AMRAP in 20
LIFT: Press 5 x 3 WOD: 5 Rounds 10 Body rows 20 KB Swings @ 24/16 kg 30 Double under’s
SKILL: Sled Push WOD: 5x 10 snatch @ 75/55 30 sec. chin up hold 10 snatch 60 sec. plank hold -20 min Cap-
LIFT: Back Squat 3 x 5 WOD: AMRAP in 2 min. Tuck Jump Burpees Rest 30 sec. AMRAP in 2 min. Mountian Climbers Rest 30... Read More
SKILL: Rope climbs – max ascents in 2 min. WOD: EMOM x 15 1 Power clean @ 115/75 2 Beggars 3 Push Press