SKILL: Agility ladder drills WOD: 5 Rounds 10 OH Lunges @ 45/25 15 sit ups 250m Row
WOD
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LIFT: Deadlift – 5 RM WOD: 21-15-9 Burpees Wall balls @ 20/14
LIFT: Press – 5 x 3 WOD: AMRAP in 15 5 sprawls 10 goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg
SKILL: HSPU – 5-4-3-2-1 WOD: AMRAP in 9 3 Power Snatch @ 95/65 6 OH Squat 9 pull ups
LIFT: Back Squat – 3 x 5 WOD: Teams of 3 – 1 athlete working at a time 100 pull ups 200 push ups 300... Read More
LIFT: Bench Press – 3 x 5 WOD: 10 to 1 Ball slams @ 20/15 Box Jumps @ 24/20
SKILL: 150 KB Swings for time WOD: 5 Rounds 5 Power Cleans 10 Thrusters 5 Strict pull ups – no timer – post load –
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 10 Push press @ 95/65 10 T2B