SKILL: Atlas Stone Cleans WOD: AMRAP in 7 200m Run 15 Ball Slams 10 Russian twist/side @ 16/12 kg
WOD
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LIFT: Bench Press – 5 RM WOD: AMRAP in 20 200m Row 3 Muscle Ups (Or 2 Rope Climbs) 10 alternating Pistols
LIFT: Deadlift – 5 RM WOD: 3x 21 Wall Ball @ 20/14 21 T2B
SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap
LIFT: Press – 5 RM WOD: “Ode to Element CF Ontario Open” 30-20-10 Cal. Row KB Swings @ 24/16 kg Box Jump Overs @ 24/20... Read More
LIFT: Back Squat 5 RM WOD: AMRAP in 9 3 HSPU 6 Pull ups 9 KB Swings @ 32/24 kg
SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps... Read More
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 12 3 Tire flips 6 Burpees 9 Box Jumps