LIFT: Deadlift – 5 x 5 WOD: 5 Rounds 60 sec Plank Hold 45 sec static hang 15 GHD sit ups Rest 1 min
WOD
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LIFT: Bench Press – 3 x 10 WOD: EMOM x 16 A) 8 KB Thrusters (4 per arm) @ 24/16 kg B) 8 Burpees
SKILL: Burgener Warm up & prep WOD: 21-15-9 Hang Power Clean @ 155/115 Push Jerk
LIFT: Back Squat – 5 x 5 WOD: 400m Run 4 Rounds of Cindy 400m Run 3 Rounds of Cindy 400m Run 2 Rounds of... Read More
LIFT: Snatch – 7 x 1 WOD: 5 Rounds 20 KB Swings @ 32/24 kg 10 Pull ups 5 HSPU
SKILL: Farmer Carry WOD: 5 Rounds 100m Heavy Farmer Carry 200m Row 30 Hollow Rocks
LIFT: OH Squat – 5 x 3 WOD: EMOM x 16 4 KB Highpull 6 Goblet Squat 8 OH Lunge (4 per arm) M @... Read More
LIFT: Clean & Jerk – 7 x 1 WOD: 6 Rounds 25 KB Swings @ 24/16 kg 400m Run BENCHMARK: “Saman” 8 Rounds 13 Deadlift... Read More