LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30... Read More
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LIFT: Deadlift – 5 RM WOD: Partner EMOM x 8 min. each partner completes both, working opposite of each other 5 Supine Body Rows 10... Read More
SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body
LIFT: Press – 5 x 3 WOD: Partner AMRAP in 8 1 Resisted sprint each 20 Partner Wall Ball (over rig) @ 20/14
LIFT: Back squat – 3 x 5 WOD: Partner AMRAP in 15 40 squats 30 push ups 20 pistols 10 T2B
SKILL: Turkish get up 5-4-3-2-1 WOD: 2 Rounds Row 500 10 HSPU 20 Double under’s 10 Ring dips
LIFT: Snatch – 7 x 1 WOD: 50 Back squat @ 135/95 25 pull ups 40 Back squat @ 105/65 20 pull ups 30 Back... Read More
LIFT: OH Squat – 5 x 2 WOD: 50 KB Swings @ 24/16 40 Ball slams @ 20/15 30 Sprawls 20 DB Alt. Snatch @... Read More