SKILL: Rope Climbs WOD: 10 Rounds 12 thrusters @ 95/65 6 burpee O/B 1 Rope Climb
WOD
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LIFT: Deadlift – 5 x 5 @ 75% WOD: -Row 750m- 3 Rounds of 5 renegade row 10 alt. pistols -Row 750m-
LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40... Read More
SKILL: 3 x 20 sec plate hop drills WOD: 4 Rounds 400m Run 30 DB Power Cleans @ 40/30 30 Wall Ball @ 20/14 -Rest... Read More
LIFT: Back Squat – 5 x 5 @ 75% 5RM WOD: Row 500m – 400m – 300m – 200m – 100m KB Highpull 50-40-30-20-10 @... Read More
LIFT: Hang Power Snatch – 1 RM WOD: 5 Rounds 12 sec Max Effort Push ups (fast) 48 sec Slow Recovery PVC Floor Press
SKILL: 3 x ME Handstand Hold WOD: 3 Rounds 20 Back Squat (no rack) @ 50% 5RM 400m Row 20 Pull ups 400m Run
LIFT: OH Squat – 1 RM WOD: 4 Rounds 60 sec plank hold 15 sec L Hang hold 20 sit ups