LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 30 Mountain climbers 20 Russian twist @ 16/12 kg 10 Body rows
WOD
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SKILL: 3 Resisted sprints WOD: 3 Rounds for time 40 squats 30 push press @ 75/55 20 Front rack lunges @ 75/55 10 burpees
LIFT: Press – 3 x 5 WOD: 3-6-9-12-15-18-21……. AMRAP in 6 Power Cleans @ 135/95 Wall Ball @ 20/14
LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb
SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push... Read More
LIFT: Bench Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Hollow Rock KB Swings @ 32/24 kg Ball slams @ 20/15
LIFT: Deadlift – 5 RM WOD: EMOM x 20 min ODD: 15 Wall ball @ 20/14 EVEN: 20 Double unders
SKILL: 6 x 3 pistols per leg WOD: 21-18-15-12-9-6-3 Power cleans @ 135/95 T2B AMRAP in 15