SKILL: 150 KB Swings for Time WOD: 3 Rounds 400m Run 10 Clusters @ 95/65 15 Burpees
WOD
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LIFT: Press – 3 RM WOD: 5 Rounds 10 DB Bench Press 10 DB Bent Row per Arm
LIFT: Deadlift – 3 RM WOD: Row Sprints 30-20-10 Calories 50 Double under’s after each Row
SKILL: Farmer Carry Technique WOD: Teams of 3 75 Laps Farmer Carry – HAP 8 Burpees EOMOM together
LIFT: Bench press – 3 RM WOD: Teams of 3 3:00 Assault Bike Max Calories (switch @ 60 sec) 3:00 Rest 6:00 Max Cal (switch... Read More
LIFT: Back Squat – 3 RM WOD: 3 Rounds 400m Run 30 DB Snatch @ 50/35 30 Air Squats 1 min Rest b/w rounds
SKILL: Bar Muscle Ups / Progressions WOD: 10 Rounds 5 Push press @ 75/55 5 Thruster @ 75/55 1 Rope Climb -30 second Rest b/w... Read More
LIFT: Snatch – 1 RM WOD: 5 Rounds 15 sec max reps Pendlay Row @ 115/75 45 sec slow Recovery Band Rows