LIFT: Snatch – 1 RM WOD: 5 RFT 5 Burpees over bar 7 Front squats @ 95/65 9 C2B Pull ups
WOD
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LIFT: OH Squat – 5RM WOD: AMRAP in 15 5 Clean @ 135/95 10 Push ups 15 Box jump @ 24/20″
Skill: Rowing sprint starts WOD: “Jackie” 1000m Row 50 Thrusters @ 45 30 Pull ups
LIFT: Clean & Jerk 1 RM WOD: 4 Rounds 1 min AMRAP SLDL @ 75/55 1 min AMRAP Body Rows 1 min AMRAP KB Swings... Read More
LIFT: Front Squat – 5 RM WOD: 3 Rounds for Time 10 T2B 20 Wall Ball @ 20/14 30 Double unders
SKILL: 100m Row for time WOD: AMRAP in 14 14 Thrusters @ 95/65 14 pull ups 14 Lunges
LIFT: Back Squat – 1 RM WOD: 90 sec. Work / 30 sec. Rest Row for calories Max reps KB Swings @ 24/16 kg Max... Read More
LIFT: Bench Press – 3 RM WOD: AMRAP in 12 1 Rope climb 5 Ground to Overhead @ 155/105 10 Ring dips