SKILL: Agility Ladder WOD: Run 1600m 40 push ups 40 sit ups Run 800m 30 push ups 30 sit ups Run 400m 20 push ups... Read More
WOD
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STRENGTH: Clean & Jerk 5 x 1 @ 80% WOD: 10-20-30 Wall Ball @ 20/14 Calorie Row
STRENGTH: Front Squat 5 x 2 @ 75% WOD: 5 Rounds 20 Double under’s 10 KB Swing @ 32/24 5 Box Jump Over @ 24/20
SKILL: Burgener warm up WOD: AMRAP in 18 3 Power Snatch @ 115/85 2 Rounds of Cindy 1 Rope Climb
STRENGTH: Bench Press 3 x 5 WOD: Tabata Row for Calories Rest 1 min Tabata Ring Rows Rest 1 min Tabata Arch Hold
STRENGTH: Back Squat 3 x 5 WOD: 75 Thrusters for time @ 115/75
SKILL: 400m Run for Time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 Hang Power Clean 6 Push Jerk
STRENGTH: Deadlift 5 x 5 WOD: 2 Rounds 15/10 Cal Assault Bike 10 DB Snatch – R 15/10 Cal Row 10 DB Snatch – L