LIFT: Front Squat – 1 RM WOD: In 2 min complete: 200 foot shuttle sprint, then AMRAP Burpees -Rest 2 min- 5 Rounds
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LIFT: Press – 1 RM WOD: 24 min Alt. EMOM A) 2 Heavy Stone to Shoulder B) 10 Ring Dips C) 15/10 Calorie Row
SKILL: 500m Row for time WOD: 10 min EMOM 5 pull ups + 5 OH Squat @ 95/65
LIFT: Deadlift – 1 RM WOD: AMRAP in 14 4-8-12-16 Barbell Lunges @ 95/65 8 Hand Release Push ups *once push ups are complete after... Read More
LIFT: Bench Press – 1 RM WOD: AMRAP Dice Roll in 7 min Roll the die and complete the reps, repeat 🙂 1- 10... Read More
LIFT: Back Squat – 1 RM WOD: Partner’s – complete 4 Rounds each Athlete A) Farmer Hold – HAP Athlete B) 2 Rounds of Cindy
SKILL: Tire Flips WOD: 10 Rounds station 1: 30 sec assault bike sprint station 2: 60 sec rest station 3: 30 sec Row sprint station... Read More
LIFT: Snatch – 1 RM WOD: 2 Rounds 50 bicycles 40 ball slams @ 20/15 30 sit ups