LIFT: Bench Press 3 x 5 WOD: EMOM x 8 odd: 15 wall ball @ 20/14 even: 100m Run
WOD
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SKILL: Hand balancing drills WOD: 20-15-10-5 Hang Power Snatch @ 95/65 Box Jumps @ 24/20 HK2E
LIFT: Deadlift 1 x 5 WOD: AMRAP in 7 5 Press @ 95/65 10 Ball slams @ 20/15 20 Double under’s
SKILL: Muscle up Transitions WOD: 21*18*15*12*9*6*3 Back Squats @ 3/4 BW *400m Run between each set -most athletes should err on the lighter side for... Read More
LIFT: Press 5 x 3 WOD: AMRAP in 8 10 KB Snatch @ 16/12 kg 15 russian twist / side 200m Run
SKILL: 5 x 5 Ring dips 5 x 30 sec. L sit WOD: AMRAP in 12 3 Power Cleans @ 95/65 6 Lunges w/BB 9... Read More
LIFT: Back Squat 3 x 5 WOD: 3-6-9-12-15-18…..etc Burpees DB Snatch @ 40/30 AMRAP in 6
SKILL: 3 Resisted sprints WOD: AMRAP in 9 6 Push press @ 95/65 3 Ring dips 1 Rope climb