LIFT: Press – 5 x 3 WOD: AMRAP in 12 1 Rope Climb 6 Deadlift @ 225/155 12 Push ups
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SKILL: Squat Ball WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
LIFT: Back Squat – 3 x 5 WOD: 5 x 10 ball slams @ 20/15 10 Russian twist / side @ 16/12 kg 5 paralette... Read More
LIFT: OH Squat – technical drills WOD: AMRAP in 7 14 Lunges 14 Double under’s
SKILL: Turkish get ups 2-2-2-2-2 FRIDAY THE 13TH CRAP SHOOT AMRAP in 20 Roll the dice – complete the exercise and reps that match the... Read More
LIFT: Clean technique drills – 3 reps EMOM @ 50% 1RM WOD: AMRAP in 7 5 Press @ 95/65 5 Dips 150m Row
LIFT: Jerk 5×8 at 50% WOD: 3 Rounds – 1 min. Intervals Stiff leg deadlift @ 75/55 Body rows Mountain climbers KB Swings @ 24/16 kg... Read More
SKILL: Pistols 5-4-3-2-1 WOD: 4x 5 Power Cleans @ 135/95 5 Burpees over bar 15 Double under’s