LIFT: Deadlift 3RM WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
WOD
Refer A Friend
Invite A Friend To Check Us Out!
SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg
LIFT: Press 5 x 3 WOD: 5 Rounds – score total plank time Row 250m max plank 3 KB Snatch / arm @ 24/16kg
LIFT: Back Squat 5 x 3 WOD: AMRAP in 8 10 Lunges 20 Double unders
SKILL: Muscle up work WOD: AMRAP in 14 7 Broad jumps 14 Ball slams @ 20/15# 21 Wall ball @ 20/14#
LIFT: Bench Press 5 x 3 WOD: AMRAP in 8 6 T2B 12 Push press @ 95/65
LIFT: Deadlift 1 x 3 WOD: Alternating Tabata Body Rows & Push ups Rest 1 min OH Lunge @ 45/25 & wall sit Rest 1... Read More
SKILL: Pistols WOD: 21-15-9 Hollow Rock Back Extensions (sub. supermans) Squat thrusts