LIFT: Bench Press – 3 x 5 WOD: 8 Rounds 10 burpees 20 walking lunge steps W DB’s @ 45/30 30 Double under’s
WOD
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SKILL: 500m Row WOD: 43 Clean & Jerk @ 115/85 for time
LIFT: Deadlift – 5 RM WOD: Teams of 3 – divide work evenly, 1 athlete working at a time AMRAP in 20 30 jump squats... Read More
WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas... Read More
SKILL: 5 x 100m Row sprints WOD: 4 Rounds 30 sec. Hollow rock 30 sec. Superman hold 30 sec. R-side plank 30 sec. L-side plank... Read More
LIFT: Press – 5 x 3 WOD: 21-15-9 Wall ball @ 20/14 15-12-9 Power cleans @ 135/95
LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 250m Row 10 squat jumps 10 C2B pull ups
SKILL: 2 km Row WOD: Partner Chipper 50 DB Thrusters 100 Box Jumps 50 Alternating DB Snatch 100 KB Swings 50 pull ups 100 Double... Read More