SKILL: Double Under’s WOD: 3 Rounds 500m Row 100m DB Farmer Carry @ 50/35 25 Sit ups
WOD
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STRENGTH: OH Squat 5 x 2 @ 60% 1RM WOD: 4 Rounds 200m Run 20 DB Step Ups @ 50/35
STRENGTH: 10 min EMOM + Clean Pull + 1 hang Power Clean @ 90% WOD: AMRAP in 15 12 Power Cleans @ 115/85 9 Front... Read More
SKILL: Running Drills WOD: FRAN 21-15-9 Thrusters @ 95/65 Pull ups
STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95% WOD: 3 Rounds 20/15 Cal Row 15 Deadlift @ 225/155 20/15 Cal Row -Rest... Read More
STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 10 GHD sit ups 15 Burpees 20 KB Snatch @ 24/16
SKILL: Sled Push for Load WOD: 5 Rounds 100 foot walking lunge 20 Wall Ball @ 20/14 100m Run 20 Pull ups
STRENGTH: Press 5 x 1 WOD: AMRAP in 15 21 Double under’s 7 OH Squat @ 135/95 3 Rope Climbs