LIFT: Snatch 7 x 1 WOD: 5 Rounds 1 min AMRAP sledge swings 1 min AMRAP Row (for calories) 1 min AMRAP T2B Rest 1... Read More
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LIFT: OH Squat 5 x 2 WOD: “KAREN” 150 Wall ball @ 20/14#
SKILL: 3 x max Double unders WOD: AMRAP in 3 3 Hang Power Snatch @ 115/75 3 Over bar Burpees Rest 2 min, then… AMRAP... Read More
LIFT: Clean & Jerk 7 x 1 WOD: 6 RFT 5 Thrusters @ 115/75 10 Push ups
LIFT: Front Squat 5 x 2 WOD: AMRAP in 9 3 Pendlay Row @ 135/95 6 Pull ups 12 Double unders
SKILL: Agility ladder drills WOD: Partner Tabata….. push ups / body rows mountain climbers / V sit superman rocks / ball slams
LIFT: Snatch 7 x 1 WOD: AMBAP in 7 1000m Row Max Burpees Score total Burpees
LIFT: OH Squat 5 x 2 WOD: E.M.O.M. x 10 min 1 Clean 2 Jerk Starting wt. 135/95. Add 5# each round.