LIFT: Deadlift 1 RM WOD: “Baseline” – Revisited 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups (If you want more... Read More
WOD
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SKILL: 2000m Row WOD: 50 Back squat @ 135/95 25 pull ups 50 Box jump @ 24/20 25 shoulder to overhead @ 135/95
LIFT: Press – 1 RM WOD: 3RFT 10 OH Squat @ 95/65 20 sit ups 30 Double unders
LIFT: OH Squat – 3 RM WOD: 50 ft. OH Lunge @ 45/25 25 Push press @ 95/65 50 ft. OH Lunge 25 Body Rows... Read More
SKILL: 5 x 100m Row sprints WOD: 5 Sandbag cleans 5 Over Sandbag Burpees 10 Sandbag cleans 10 Over Sandbag Burpees 15 Sandbag cleans 15 Over Sandbag... Read More
LIFT: Thruster – 3 RM WOD: Teams of 3 3000m Row 200 T2B 300 Push ups 400 Wall ball @ 20/14
LIFT: Front squat – 3 RM WOD: AMRAP in 5 5 pull ups 5 push press @ 95/65 REST 2 min 1000m Row for time
Skill: 500m Row WOD: Tabata these…. K2E KB Swing @ 24/16kg plank Ball slams @ 20/15