SKILL: Sled Races WOD: “Fight Gone Bad” 3 Rounds – 1 min stations Row for calories push press @ 75/55 box jumps @ 24/20 SDLHP... Read More
WOD
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LIFT: Clean & Jerk – 7 x 1 WOD: 10 to 1 pull ups 1 to 10 Deadlift @ 205/155
LIFT: Front Squat – 5 x 2 WOD: Crap Shoot – AMRAP in 9 Roll two dice – the number rolled corresponds to the exercise... Read More
SKILL: 5 x 5 pull ups WOD: “CHRISSY” 30 Tuck jump burpees 20 KB Swings 25 Tuck jump burpees 25 KB Swings 20 Tuck jump... Read More
LIFT: Press – 3 x 5 WOD: 4 Rounds 250m Row 15 Box Jumps @ 24/20 10 T2B
LIFT: Back Squat 3 x 5 WOD: AMRAP in 18 10 Clean & Jerk @ 115/75 20 Double under’s 20 Clean & Jerk 30 Double... Read More
SKILL: sprints 100m / rest 30s. – 5x WOD: 10-9-8-7-6-5-4-3-2-1 Box Jumps @ 24/20″ KB Swings @ 24/16 kg Rest Then Row 500m for time
LIFT: Bench Press 3 x 5 WOD: AMRAP in 15 2 Rope climbs 10 OH Lunge per leg @ 45/25# 20 Mountain climbers per leg