LIFT: Press 5 RM WOD: AMRAP in 5 10 KB Swings @ 24/16kg 20 Double unders REST 2 min AMRAP in 2 Box Jumps @... Read More
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SKILL: 500m Row for time WOD: Death by Thrusters @ 95/65 EMOM add a rep until failure
LIFT: Back Squat 5 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
LIFT: Thrusters 5 x 2 WOD: Tabata (alternate between exercises) Hollow Rock / Superman Rock Rest 1 min Ring plank / Russian twist
SKILL: 30 Double unders E.M.O.M. x 10 min WOD: 4 RFT 250m Row 10 push ups 10 OH Lunge w/ barbell
LIFT: Clean & Jerk 7 x 1 WOD: 2-10-2 KB Snatch per arm @ 24/16kg Sprawls
LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 2 HSPU 4 Pull ups 6 Box Jumps @ 24/20″ 8 KB Swings @ 32/24... Read More
SKILL: 2 min max Double unders WOD: Open WOD 11.2 AMRAP in 15 9 Deadlift @ 155/100 12 Hand release push ups 15 Box jumps... Read More