SKILL: Handstand Technique WOD: 3 Rounds 21 Cal Row 7 HSPU 3 Rope Climbs
WOD
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LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 Kb Snatch – R 50 Ft OH walking lunge 10 sprawls 5 KB... Read More
LIFT: 10 min EMOM 1 squat clean + 1 power clean @ 90% WOD: 14 min EMOM odd: 10/5 Cal Assault Bike even: 50 Foot... Read More
SKILL: Max Height Box Jump WOD: 20 min EMOM odd: 2 Squat Clean @ 85% 1RM even: 40 Double under’s
LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch @ 90% 1RM WOD: AMRAP in 9 5 HSPU 10 KB Snatch @ 24/16... Read More
LIFT: Front Squat – 5 x 2 WOD: 16 min EMOM odd: 50 Foot Farmer Carry – HAP even: Max Reps Ring Rows
SKILL: 500m Row for Time WOD: Ascending Ladder 1-2-3-4-5-etc Power Snatch @ 95/65 OH Lunge per leg Burpee over Bar AMRAP in 6
LIFT: Jerk – 7 x 1 WOD: Teams of 3 Athlete 1 = static squat hold Athlete 2 = static OH DB/KB hold Athlete 3... Read More