LIFT: Snatch – 7 x 1 WOD: 4 Rounds 2 min Max Distance Row 1 min Rest 1 min Max Calorie Bike 2 min Rest
WOD
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LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 20 sit ups 20 push ups 20 slingshots @ 16/12 kg -1 min rest between... Read More
SKILL: Skin the Cat – Lever progressions WOD: AMRAP in 2 3 Thrusters @ 95/65 6 Burpee O/B -REST 1 min- Complete 5 Rounds
LIFT: Clean & Jerk – 7 x 1 WOD: 300 KB Swings @ 24/16 -EMOM 5 Box Jumps-
LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 50 Double under’s 15 Push press @ 95/65
SKILL: Running Drills WOD: AMRAP in 12 200m Run 10 Deadlift @ 225/155 1 Rope Climb
LIFT: Press – 5 x 3 WOD: Alternating Tabata – 2 Rounds superman’s squat jumps slingshots sit ups KB swings mountain climbers DB snatch Deadhang... Read More
LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 30 Air squats 20 Push press @ 75/55 10 Front Rack Lunges @ 75/55