LIFT: Press – 5 x 3 WOD: AMRAP in 12 8 push ups 8 strict pull ups 200m Row
WOD
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SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds – 1 min Intervals Heavy KB Swings DB Snatch (alt) Goblet Squat Rest
LIFT: Deadlift – 3 x 8 WOD: 14-12-10-8-6-4-2 Slingshots @ 16/12 kg OH Lunges @ 45/25 Pull ups
LIFT: Bench Press – 3 x 5 WOD: Tabata these… wall ball @ 20/14 mountain climbers static squat hold / wall sit
SKILL: Ring dips – Max Effort (Sub Ring Support) WOD: 20 min EMOM ODD: 2 Squat Clean – HAP EVEN: 7 Tuck Jumps
LIFT: Back Squat – 3 x 5 WOD: 15 min CAP 150 Double under’s 60 push ups 40 dips 20 HSPU (6 wall walks) 150... Read More
LIFT: 10 min EMOM 1 push press + 1 push jerk + 1 split jerk WOD: Partner Calorie Row 60 sec Each – for Max... Read More
SKILL: 20 min to find 1RM Farmer Carry WOD: 3 Rounds 1 min plank hold 60 flutter kicks 10 Windmills