SKILL: 3 x 5 pull ups deck squats WOD: AMRAP in 3 5 Wall Ball @ 20/14 5 Burpees -REST 1 min- AMRAP in 2... Read More
WOD
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LIFT: Back Squat – 3 x 5 @ 85% then 3 x 10 @ 50% of w/w WOD: 10 min. EMOM odd: 5 Push press... Read More
SKILL: 2 Rope Climbs – EoMOM x 5 WOD: 5 Snatch @ 95/65 40 Double under’s 10 Snatch 30 Double under’s 15 Snatch 20... Read More
LIFT: Deadlift 5 RM WOD: 5x 10 Body Rows 20 KB Swings @ 24/16 kg
SKILL: Handstand drills WOD: AMRAP in 8 10 OH Squat @ 95/65 15 sit ups 20 Double under’s
SKILL: Partner 3000m Row WOD: 4 Rounds 10 T2B 20 KB Swings @ 24/16 kg 30 Double under’s
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 press @ 95/65 10 push press 5 pull ups
LIFT: Bench Press – 3 x 5 WOD: EMOM x 12 odd: 10 Body Rows even: 15 Box jump @ 24/20