LIFT: Front Squat – 5 x 2 WOD: EMOM for 9 min 15 KB Swings @ 24/16 kg 3 Burpees
WOD
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LIFT: Back Squat – 3 x 5 WOD: Partner’s – one person working at a time 5 Rounds Resisted sprint/person 20 pull ups 30 push... Read More
SKILL: 3 x 10 Ring dips or Max Ring support WOD: 21-15-9 Box jumps @ 24/20 push ups KB Swings @ 24/16 kg
LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 30 sec. Handstand hold 15 Russian twist / side @ 16/12 kg 10 Body Rows
LIFT: Deadlift – 5 RM WOD: 2 Rounds 500m Row 20 Thrusters @ 75/45 500m Row 20 pull ups
SKILL: 2 x Resisted sprint WOD: Team of 3 150 push ups 300 box jumps @ 24/20″ 450 sprawls
LIFT: Press – 3 x 5 WOD: Partner Jackie 2000m Row 100 Thrusters @ 45 60 pull ups
LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Deadlift @ 205/155 15 push ups 20 HK2E 15 Box Jump @ 24/20″ 10... Read More