LIFT: Front Squat – 5 x 2 @ 85% WOD: 5 min AMRAP manmakers @ 35/25 Rest 1 min 3 min AMRAP wall balls @... Read More
WOD
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LIFT: Snatch drills WOD: AMRAP in 8 10 KB clean / arm @ 24/16 kg 20 Double unders
SKILL: Agility drills WOD: 21-15-9 Dual KB Thrusters @ 16/12 kg pull ups
LIFT: OH Squat drills WOD: 3 Rounds – 30 second intervals Back squat @ 50% 5RM Double under’s Body rows KB Swings @ 24/16 kg... Read More
LIFT: Clean – 5 reps EMOM @ 50% WOD: 50 Sit ups 40 Russian twist @ 16/12 kg 30 K2E 20 Hollow rock 10 Push... Read More
SKILL: 3 sets of max: Ring support, L-sit, Ring dips WOD: EMOM x 10 odd: 20 (10) wall ball @20/14 even: 15 box jump @... Read More
LIFT: Jerk – 5 x 8 (50% of 1 RM) WOD: 3x 25 KB Swings @ 32/24 kg 20 Box Jumps @ 24/20 15 T2B
LIFT: Front Squat – 1 RM WOD: AMRAP in 8 5 Ring dips 10 pull ups 15 Double under’s