STRENGTH: Snatch 5 x 1 @ 95% WOD: 50 Air Squats 25 Ring Row 50 Box Jump @ 24/20 25 Pull ups
WOD
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STRENGTH: OH Squat – 5 x 2 WOD:5 Rounds 15 GHD sit ups 5/3 Ring Muscle Ups
SKILL: Running drills WOD: 1 Mile Run 50 Wall Ball @ 20/14 5 Rope Climb 40 Wall Ball 4 Rope Climb 30 Wall Ball 3... Read More
STRENGTH: 20 min EMOM 1 Squat Clean (+ wt EM) WOD: 21-15-9 Burpee Box Jump Overs @ 24/20 KB Swings @ 32/24
STRENGTH: Front Squat 5 x 2 @ 70% WOD: Partner’s A) Run 400m B) AMRAP Deadlift @ 135/95 -switch- A) Run 400m B) AMRAP Power... Read More
SKILL: kip swing, kipping pull ups WOD: 6 Rounds 100m DB Farmer Carry @ 50/35 50 ft DB Front Rack Lunge 15 Pull ups
STRENGTH: Bench Press 5 x 5 WOD: 4 Rounds 400m Run 40 Double under’s 20 Hollow Rock
STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 8 Suicide sprint 10 Lunges @ 50/35