SKILL: 20 Double unders EMOM for 10 min WOD: 3 RFT 9 OH Squat @ 95/65 9 Pull ups 9 Push press 9 K2E
WOD
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LIFT: Clean & Jerk 7 x 1 WOD: 5 RFT 4 Broad jumps 6 Wall walks 8 pull ups
LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 5 Burpees 10 T2B 20 Double unders
SKILL: 3 x max Double unders WOD: MB Gone Bad 3 Rounds 1 min AMRAP MB Mountain Climbers 1 min AMRAP Overhead MB hold (subtract... Read More
LIFT: Back Squat 5 x 3 WOD: Open WOD 12.5 3-6-9-12-15-18-21-24….etc Thrusters @ 100/65 C2B pull ups AMRAP in 7
LIFT: Bench press 5 x 3 WOD: 4 Rounds 10 squat thrusts 10 body rows max ring support Score support time
SKILL: 20 Double unders E.M.O.M. for 10 min WOD: 3 RFT 500m Row 15 pull ups 15 Straight leg Deadlift @ 80/55
LIFT: Deadlift 3 RM WOD: 4 Rounds – 1 min stations Flutter kicks Russian twist @ 14/10 kg push ups back extensions Rest 1 min... Read More