STRENGTH: Bench Press 5 x 3 WOD: 8 min AMRAP 20 Burpees to plate @ 45/25 15 Power Cleans @ 95/65 15 Front Squat 10... Read More
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SKILL: Double under’s skill – AMReps 2 min WOD: 3 Rounds 10 Press @ 50% 1RM 15 Ring Row 20 Burpees 25 Wall Ball @... Read More
STRENGTH: Back Squat 6 x 3 WOD: 4 Rounds In 2:30 Complete: 30 KB Swings @ 32/24 kg 20/15 Calorie Bike/Row Max Calorie Row/Bike -Rest... Read More
STRENGTH: Press 5 x 3 WOD: 5 Rounds 30 Air Squats 20 Sit ups 10 T2B
SKILL: Rope Climb Technique WOD: 21-18-15-12-9 Squat Cleans @ 115/85 Row for Calories
STRENGTH: Deadlift 3 x 5 WOD: AMRAP in 7 6 T2B 5 Burpees 4 Hang Power Clean @ 115/75 3 Thrusters @ 115/75
STRENGTH: Snatch 5 x 1 @ 70% WOD: 3 Rounds 50 Double under’s (sub 20 Tuck Jumps) 15 Pull Ups 5 HSPU
SKILL: 500m Row for time WOD: AMRAP in 15 1 Power Clean @ 75% 1RM 3 Strict Pull ups 5 H/R Push ups 9 Air... Read More