LIFT: Power Clean – 1 RM WOD: AMRAP in 8 5 Tuck jumps 10 DB Walking Lunges @ 50/35 (suitcase hold) 200m Run
WOD
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SKILL: Atlas Stone Cleans WOD: 4 Burpees 4 Stone to Shoulder 8 Burpees 8 Stone to Shoulder 12 Burpees 12 Stone to Shoulder 16 Burpees... Read More
LIFT: Front Squat – 1 RM WOD: 10 Rounds 100m Sprint 10/7 Push ups 1 Rope Climb
LIFT: Press – 1 RM WOD: EMOM x 12 A) max strict pull ups B) 10 Alt. pistols C) 15 SLDL @ 75/55
SKILL: Core Complex – 10 min AMRAP WOD: 2 Rounds 200m Run Rest 1:00 400m Run Rest 1:30 800m Run Rest 3:00
LIFT: Deadlift – 1 RM WOD: 30 Burpee Box Jump Overs @ 24/20 15 T2B 30 Thrusters @ 95/65 15 T2B 30 Burpee Box Jump... Read More
LIFT: Bench Press – 1 RM WOD: 4 Rounds 20 Alt. DB Snatch – HAP 100m Sprint -10 min Cap-
SKILL: Agility Ladder drills WOD: 7 Rounds 30 sec AMRAP Pull ups 30 sec Rest 30 sec AMRAP Push ups 30 sec Rest