WOD: AMRAP in 16 25 ft Front Rack Lunge @ 95/65 10 Burpee over bar 25 ft Front Rack Lunge 10 Ring Rows
WOD
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STRENGTH: Front Squat 5 x 2 @ 75% WOD: AMRAP in 8 5 D-Ball Clean @ 100/70 100m Run
STRENGTH: Bench Press 5 x 5 WOD: 3 Rounds 15 Pull ups 20 DB Snatch @ 50/35 50 Double under’s (sub mountain climbers)
SKILL: Handstand progressions WOD: Partner – 20 min AMRAP 2 Deadlift @ 75% 5RM 4 Bar Facing Burpees 9/6 Cal Assault Bike *P1 completes full... Read More
STRENGTH: Back Squat 3 x 5 WOD: 2 Rounds 25 sit ups 20 Calorie Row 15 sec HS Hold
STRENGTH: Press 4 x 3 WOD: 21 Goblet Lunges @ 24/16 100m Farmer Carry @ 2×24/2×16 21 KB Thrusters @ 24/16 100m Farmer Carry 15... Read More
STRENGTH: Deadlift 1@97%, then 2×3 @ 70% WOD: Partner Relay 7 min Burpee Shuttle Run P1 performs 1 burpee, then runs out 50′ and back... Read More
SKILL: Burgener warm up & Prep WOD: AMRAP in 20 15 Power Clean @ 115/85 45 Double under’s 15 Push Jerk 45 Double under’s