LIFT: Clean & Jerk – 7 x 1 WOD: 20 Calorie Row 30 Burpees on plate 40 KB Swings @ 24/16 kg 30 pull ups... Read More
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SKILL: 3 x max ring dips WOD: Partner’s – AMRAP in 12 A) 10 Body Rows & 15 Med Ball Rebound sit ups B) Plank... Read More
LIFT: Front Squat – 5 x 2 WOD: 3 Rounds Max Wall ball (unbroken) @ 20/14 20 Double unders Score time + reps
LIFT: Snatch – 7 x 1 WOD: E.M.O.M. x 20 min Odd = 15 wall ball @ 20/14 Even = box jumps @ 24/20
SKILL: 3 Resisted Sprints WOD: Tabata these…. Wall ball @ 20/14 Body rows Ball slams @ 20/15
LIFT: OH Squat – 5 x 2 WOD: “MARY” AMRAP in 20 5 HSPU 10 pistols (alternating) 15 pull ups
LIFT: Clean & Jerk – 7 x 1 WOD: Four Leaf Clover 3 Rounds 1 min AMRAP Burpee Box Jumps @ 24/20 1 min Row... Read More
SKILL: max ring support x 3 WOD: EMOM for 10 min 1 Clean 2 Front squat 3 Jerk