LIFT: Bench Press – 3 RM WOD: 1000m Row Then… 5 Rounds of 15/10 pull ups 7 push jerk @ 115/85 – 16 min Cap... Read More
WOD
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LIFT: Deadlift – 3 RM WOD: 4 min AMRAP 10 Box Jumps @ 24/20 5 C2B pull ups – Rest 1 min – Repeat AMRAP
SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s
LIFT: Press – 3 RM WOD: 15 Thrusters @ 95/65 400m Run 12 Thrusters 200m Run 9 Thrusters 100m Run
LIFT: Back Squat – 3 RM WOD: AMRAP in 8 5 Power Snatch @ 115/85 10 Burpees
SKILL: Cone drills WOD: 1000m Row 100 Double under’s 20 HSPU 15/12 Muscle Up 30 Thrusters @ 95/65 40 Front Rack walking lunges @ 95/65... Read More
LIFT: Bench Press- 3 RM WOD: 400m Run 15 pull ups 400m Run 12 pull ups 400m Run 9 pull ups
LIFT: Deadlift – 3 RM WOD: AMRAP in 18 10 K2E 20 Alternating pistols 30 sec. Handstand Hold