LIFT: Front Squat – 5 x 3 WOD: “Annie” 50-40-30-20-10 Double under’s Sit ups
WOD
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LIFT: Press – 3 x 10 WOD: Partners complete 4 Rounds 2 min AMRAP Power Cleans @ 135/95 2 min AMRAP Burpees 2 min AMRAP... Read More
WOD: “Eva”
SKILL: Sled Push Relays WOD: 20 min AMRAP 12 Box Jump @ 24/20 10 KB Push Press @ 16/12 kg (5 per arm) 8 KB... Read More
LIFT: Deadlift – 5 x 5 WOD: 40 KB Snatch @ 24/16 kg 5 Ring Dips 10 Pull ups 10 Ring Dips 20 Pull ups... Read More
LIFT: Bench Press – 3 x 10 WOD: 6 Rounds 200m Run 300m / 250m Row
SKILL: Musical Medicine Ball Wall Sit – with Plank penalty WOD: 40-30-20-10 OH Squat @ 45/35 Sit ups
LIFT: Back Squat – 5 x 5 WOD: 10 min Ladder 3-6-9-12-15-18-21-24-27-30-etc Wall Ball @ 20/14 25 Double Under’s after every wall ball set