SKILL: 150 KB Swings for time WOD: 9-6-3 strict press@ 75/55 pull ups -Rest 1 min- 15-12-9 push press @ 75/55 pull ups -Rest 1... Read More
WOD
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LIFT: Clean & jerk – 5 x 1 @ 80% 1RM WOD: 4 Rounds 2 min Assault Bike 400m Row 2 Rope Climbs
LIFT: Front Squat – 5 x 5 WOD: 3 Rounds 60 sec plank hold 30 sec Handstand Hold 10 Windmills
SKILL: Tire Flips for Max Load WOD: Max Calorie Assault Bike 15 sec sprint / 45 sec rest
LIFT: Bench Press – 3 x 4 WOD: 4 Rounds 10 Hang Clean & Jerk @ 135/95 20 Burpee Box Jump @ 24/20
LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 20 push ups 100 Double under’s 20 KB Snatch @ 24/16 kg
SKILL: Atlas Stone Technique WOD: 10 Rounds 3 Stone to shoulder 9 Pull ups
LIFT: Press – 5 x 5 WOD: AMRAP in 15 20 KB Swings @ 20/14 kg 15 KB Highpull 10 slingshots