SKILL: Balance drills WOD: “Michael” 3 RFT 800m Run 50 sit ups 50 Back extensions
WOD
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LIFT: Snatch 7 x 1 WOD: AMRAP in 5 6 Wall ball @ 20/14# 3 Burpees Rest 2 min Repeat AMRAP in 5
LIFT: OH Squat 5 x 2 WOD: 50 Wall ball @ 20/14# 50 T2B 50 MB Cleans @ 20/14# For time
SKILL: Turkish get up 5-4-3-2-1 WOD: 5 RFT 5 Press @ 75/55 10 Burpees 250m Row
LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 9 1 rope climb 3 pistols / leg
LIFT: Front Squat 5 x 2 WOD: 3 Rounds 1 min AMRAP Ball slams @ 20/15# 1 min AMRAP Dead bug 1 min AMRAP KB... Read More
SKILL: max push ups followed by 400m Run for time WOD: E.M.O.M. x 10 min 1 Power Clean 2 Front Squats Increase weight each minute... Read More
LIFT: Bench press 5 x 3 WOD: 21-15-9 KB Swings @ 24/16kg pull ups EMOM 10 double unders