SKILL: Double under’s 3x max effort WOD: 3 Power Cleans EMOM @ 70% 1RM 12 minutes
WOD
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LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 1 Rope Climb 5 ring dips 10 Shoulder to OH @ 75% 5RM
SKILL: HSPU 3 x max effort HS Hold 3 x max effort WOD: AMRAP in 6 6 push press @ 95/65 6 Pull ups -REST... Read More
LIFT: Bench Press 3 x 5 then 3 x 10 @ 50% WOD: 20-18-16-14-12-10-8-6-4-2 OH Squat @ 95/65 HK2E
SKILL: 50 ft. Sled Push for time x 2 WOD: 3 Rounds 20 Thrusters @ 75/55 10 O/B Burpees
LIFT: Deadlift 1 x 5 then 3 x 10 at 50% w/w WOD: T2B EMOM Start at 2 reps and increase by 2 every minute... Read More
SKILL: 500m Row for time WOD: 1/2 MARY – AMRAP in 10 5 HSPU 10 alt. pistols 15 pull ups
LIFT: Press 5 x 3 @ 85% 5RM then 3 x 10 @ 50% w/w WOD: 30 BW Deadlift -EMOM stop and complete 5 Body... Read More