LIFT: Back Squat – 3×5 WOD: 15 / 10 Calorie Assault bike Buy in then 2 Rounds of 15 Ring Row 45 double under’s 15... Read More
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SKILL: Muscle Up / Static Ring support WOD: 5 Rounds 30 sec Static hollow hold 20 sit ups 30 sec plank hold 20 slingshots 30... Read More
LIFT: Press – 5 x 5 @ 70% 5RM WOD: EMOM to the Death 2 Goblet Squats @ 24/16 kg (+2 reps EMOM) 100 foot... Read More
LIFT: Deadlift – 5 x 5 @ 70% 5RM WOD: 3 Rounds 10 KB Swings @ 24/16 kg 1 Rope Climb 15 KB Swings 2... Read More
SKILL: 1000m Row for Time WOD: AMRAP in 14 6 1-arm KB Thruster / side @ 24/16 kg 6 C2B pull ups 24 Double under’s... Read More
LIFT: Snatch 5 x 1 @ 75% 1RM WOD: EMOM x 20 ODD: 10 Pendlay Row @ 105/75 EVEN: 10 Alt. pistols
LIFT: 5 sets of 1 slean + 2 Jerk @ 75% 1RM WOD: Alternating Tabata Ball slams @ 20/15 Sit ups Slingshots @ 16/12 kg... Read More
12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas... Read More