LIFT: Press 5 x 3 WOD: 3 Rounds 1 min KB Snatch @ 24/16kg 1 min Mountain climbers 1 min Russian twist @ 16/12kg 1... Read More
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LIFT : Back Squat 5 x 3 WOD: 21-15-9 KB Swings @ 24/16 kg Box Jumps @ 24/20″
SKILL: 3 x max strict pull ups WOD: 750m Row 21 OH squat @ 95/65 750m Row 15 OH squat 750m Row 9 OH squat
LIFT: Snatch 7 x 1 WOD: AMRAP in 5 1 Rope climb 5 Deadlift @ 75% 5RM Rest 2 min then…. AMRAP in 5 10... Read More
LIFT: OH Squat 5 x 2 WOD: 5 Rounds 10 Body Rows 20 KB Swings @ 24/16kg EMOM 1 Rope climb (sub. 3 strict pull... Read More
SKILL: pistols / superman squats WOD: 30 sec. AMRAP squats / 30 sec. Wall sit 30 sec. AMRAP sit ups / 30 sec. V-sit hold... Read More
LIFT: Clean & Jerk 7 x 1 WOD: 10-8-6-4-2 Wall ball @ 24/16# Box Jump @ 24/20 100m sprint
LIFT: Front Squat 5 x 2 WOD: 2-4-6-8-10-12….. Power Clean @ 135/95 T2B AMRAP in 18