LIFT: 10 min EMOM 1 Power Clean + 1 Push Jerk + 1 Split Jerk WOD: 4 Rounds – 30 sec AMRAP of each Halos... Read More
WOD
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LIFT: Front Squat – 5 x 5 WOD: EMOM x 16 A) 15 Ring Rows B) 10 Single leg Deadlift C) 3 Rope Climb D)... Read More
SKILL: 500m Row for time WOD: AMRAP in 9 3 Broad Jump 6 T2B 9 Ball Slams @ 20/15 -Rest 2 min- Max Effort... Read More
LIFT: Bench Press – 5 x 5 WOD: 1 min AMRAP Weighted step ups 1 min AMRAP Ring dips 1 min AMRAP Tactical Lunges 1... Read More
LIFT: Back Squat – 4 x 4 WOD: Death by Burpees EMOM 5 MB Cleans @ 20/14 + 1 Burpee* *+ 1 rep Every round
SKILL: Burgener warm up & prep WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min_... Read More
LIFT: Press – 5 x 5 WOD: Teams of 3 20 min Max Distance Row
LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 30 sec L-Hang 30 sit ups 30 sec Hollow Hold 30 sit ups