LIFT: 10 min EMOM 1 clean pull + 1 power clean + 1 hang squat clean WOD: 3 Rounds 30 Lunges 20 Wall Ball... Read More
WOD
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LIFT: Front Squat – 5 x 2 WOD: 90 sec Work / 30 sec Rest Squat jumps KB Swings @ 24/16 kg Box Jumps... Read More
SKILL: 60 sec Max Effort Assault Bike – for Calories WOD: Project 6ix WOD 1 – 15 min CAP 72 Double under’s 27 DB Power... Read More
LIFT: 10 min EMOM 1 snatch pull + 1 squat snatch + 1 power snatch WOD: 16 min EMOM 6 Goblet Squat @ 32/24 kg... Read More
LIFT: OH Squat – 5 x 2 WOD: Partner’s A) 15 Cal Row, while B) plank hold – switch athletes A) 15 Cal Row, while... Read More
SKILL: Handstand / HS walk – 10 min practice WOD: 20 min Ladder Front rack lunges @ 95/65 Push press -1 rep of each, then... Read More
LIFT: Press – 5 x 3 WOD: EMOM x 16 1 Power Clean 1 Hang Power Clean 5 Burpees (HAP w/ good form)
LIFT: Deadlift – 3 x 8 WOD: 15 Snatch @ 75/55 15 HSPU 3 Rope climb 10 Snatch @ 85/65 10 HSPU 2 Rope climb... Read More