LIFT: Front Squat – 5 x 2 WOD: 5x 10 Renegade Row @ 40/30 10 Ball slams @ 20/15 10 Alternating DB snatches
WOD
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SKILL: Agility ladder drills WOD: Row 500m – 10 Thrusters @ 95/65 – 10 pull ups Row 400m – 8 thrusters – 8 pull ups... Read More
LIFT: Bench press – 3 x 5 WOD: Partner AMRAP in 3 min Front squats @ 95/65 – Rest 2 min – Partner AMRAP in... Read More
LIFT: Deadlift – 5 RM WOD: EMOM x 10 1 Clean & Jerk @ 75% 1RM 5 Burpees
SKILL: Push ups WOD: AMRAP in 15 10 Deadlift @ 60% of 5 RM 20 Box Jump Overs @ 24/20 10 Body Rows
LIFT: Press – 5 x 3 WOD: Partner Chipper 50 Alternating Box Jumps @24/20 25 Unison burpees 50 KB Swings @ 24/16 kg (25 each)... Read More
LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9... Read More
SKILL: 3 x Resisted sprints WOD: Partner AMRAP in 10 1 min Wall Ball @ 20/14 1 min KB Swings @ 24/16 kg – one... Read More