SKILL: Agility Ladder Drills WOD: 2 Rounds 12 MB Cleans @ 20/14 24 Box Jump @ 24/20 48 KB Swings @ 24/16 kg 1000m Row... Read More
WOD
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STRENGTH: Deadlift 5 x 5 WOD: 4 Rounds 10 Cal Bike *Rest 30 sec 15 KB Swing @ 24/16 * 10 Cal Bike * 10... Read More
STRENGTH: Snatch 1 RM WOD: 100 Ring Rows EMOM 5 Burpees
SKILL: Core Complex x 10 WOD: 5 Rounds of Complex 10 KB Swings 1 Strict Pull up (weighted if possible) 15 KB Swings 2 Strict... Read More
STRENGTH: OH Squat 5 x 3 WOD: 40/30 Calorie Row 20 DB Front Squat @ 50/35 40/30 Calorie Row
STRENGTH: Clean & Jerk 5 x 1 @ 70% WOD: EMOM x 8 20 Double Under’s AMRAP Squat Jumps
WOD: “The Chief” 5 Rounds 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Air Squats -Rest 1 min bw rounds-
STRENGTH: Front Squat 5 x 5 WOD: AMRAP in 15 5 R-Leg Deadlift @ 24/16 kg 10 Slingshots @ 20/14 kg 5 L-Leg Deadlift 10... Read More