LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 7 Push press @ 115/85 14 Box Jumps @ 24/20″ 7 T2B
WOD
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SKILL: AMRAP in 2 min rope Climbs WOD: 6 Rounds 250m Row 5 Hang Power Snatch @ 95/65
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Deadlift @ 225/155 10 Pull ups 5 Ring dips
SKILL: 3 x max pull ups WOD: 5 Rounds 10 Weighted lunges per leg @ 45/35 LB bar 20 Front Squats @ 45/35 10 Broad... Read More
LIFT: Clean & Jerk – 7 x 1 WOD: 25 Burpees 25 Power Cleans @ 135/95 25 Burpees EMOM stop and complete 7 Wall Balls... Read More
LIFT: Front Squat – 5 x 2 WOD: “The Unicorn” 4 Rounds 7 thrusters @ 115/75 14 Ball slams @ 20/15 21 Double under’s
SKILL: 3 x Sled push for load WOD: 7x 7 Box Jumps @ 30/24 7 pull ups – Rest 2 min – 150 KB Swings... Read More
LIFT: Bench Press – 3 x 5 WOD: “Diane” 21-15-9 Deadlift @ 225/135 HSPU