STRENGTH: OH Squat 5 x 2 WOD: 3 min AMRAP 6 KB Snatch – Right 6 KB Snatch – Left 24 Double under’s -Complete 4... Read More
WOD
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SKILL: Deadlift technique & Prep WOD: 10 Rounds 3 Deadlift (Heavy & Unbroken) 5 Burpees 7 Pull ups
STRENGTH: 10 min EMOM + Squat Clean + 1 Push Jerk + 1 Split Jerk WOD: 4 Rounds 60 Double under’s 15 K2E 15 foot... Read More
STRENGTH: Front Squat 5 x 2 @ 65%1RM WOD: 1 Mile Run 20 Weighted step ups @ 50/35 3 Rope Climb 20 Weighted step ups... Read More
SKILL: Rope Climb WOD: In 3 minutes complete: 40/30 Calorie Row AMRAP burpees Rest 2 minutes Complete 3 Rounds
STRENGTH: Bench Press 5 x 5 WOD: 10 min EMOM odd: 5 strict pull ups or 3 muscle ups even: 2 strict HSPU
STRENGTH: Back Squat 5 x 5 WOD: 4 Rounds 6 Tire Flips @ 450/250 12 Box Jump @ 24/20 18 Burpees -Rest between rounds as... Read More
SKILL: Core Complex x 10 WOD: Teams of 3 – 18 minutes for Max Calories P1 – static farmer hold P2 – static HS hold... Read More