SKILL: Rope Climb Technique WOD: 4 Rounds 1 min Max Effort Assault Bike 15 Thrusters @ 115/75 Rest 3 min
WOD
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STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 20 Power Snatch @ 95/65 10 Bar Facing Burpees
STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 15 50 ft OH walking lunge – R @ 50/35 8 T2B 4 Bar MU or... Read More
STRENGTH: Push Press 1RM WOD: Partner’s 3 Rounds P1 Holds plank P2 Runs 200m
STRENGTH: Deadlift 5 x 5 WOD: 21-15-9 Hang Squat Cleans @ 95/65 Mountain Climbers / leg
SKILL: D-Ball Clean Technique WOD: 7-5-3-1 Bar MU or 15-12-9-6 Pull ups -AND_ 21-18-15-12 D-Ball Cleans @ 100/70
STRENGTH: 10 min EMOM Snatch Pull + Squat Snatch @ 80% WOD: Partner’s – 3 Rounds 50 Pull ups 100 DB Snatch 200 DU’s
STRENGTH: OH Squat 5 x 2 WOD: Death by 10m Shuttle sprints min 1 – 10m sprint min 2 – 20m sprint min 3 –... Read More