SKILL: Turkish get ups 5-4-3-2-1 WOD: Partner AMRAP in 20 A) Row 250m B) Hold plank -alternate exercise each round-
WOD
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LIFT: Back Squat 3 x 5 @ 80% Back Squat 3 x 10 @ 50% w/w WOD: AMRAP in 8 20 OH Lunge @ 45/25... Read More
SKILL: 10 min EMOM Double under practice (30/20/10 reps as appropriate) WOD: AMRAP in 10 3-6-9-12-15-18-…. T2B Power Cleans at 115/75 Over bar burpees
LIFT: Snatch x 2 reps EMOM for 10 min. (50% 1 RM +5#) WOD: EMOM x 14 5 pull ups 10 Alt. DB Snatch @... Read More
SKILL: 3x 3 skin the cat max ring support WOD: Four Leaf Clover – 3 Rounds 1 min AMRAP Burpee box jump overs @ 24/20... Read More
LIFT: Jerk – 4 x 6 WOD: 30-20-10 Ball slams 25/20 HK2E
SKILL: 3 x Max pull ups 3 x Max L-sit hold WOD: AMRAP in 5 10 thrusters @95/65 10 lunge steps 20 double under’s -REST... Read More
LIFT: OH Squat – 5 x 2 WOD: 1000m Row Then 3 Rounds of…. 10 Power snatch @ 95/65 10 Box Jumps @ 24/20 Then…..... Read More