SKILL: push ups – 1/2 Tabata for reps WOD: Partners complete 21-15-9 Deadlift @ 225/155 Box Jump @ 30/24 P does 21 DL, then P... Read More
WOD
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LIFT: Bench press – 3 x 5 WOD: 3 Rounds 20 Hollow Rocks 20 Slingshots @ 16/12 kg 20 Superman rocks 20 Windmills – mod.... Read More
LIFT: Back Squat – 3 x 5 WOD: Tabata Mountain Climbers -Rest 1 min- Tabata Squat Jump -Rest 1 min- Tabata Double under’s
SKILL: Sled Push Relay – AMRAP in 4 WOD: 8 Rounds 30 sec AMRAP Med Ball Clean @ 20/14 30 sec AMRAP broad jump -1... Read More
LIFT: 10 min EMOM: 1 clean pull + 1 squat clean WOD: 6 push press @ 135/95 24 Double under’s 9 push press 27 Double... Read More
LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 3 Stone 2 Shoulder 3 Bar Muscle ups (sub 3 pull up + 3 dip)
SKILL: 1000m Row for time WOD: 4 Rounds 5 OH Squat @ 115/75 10 T2B 50 Double under’s
LIFT: 10 min EMOM: 1 snatch pull + 1 hang squat snatch WOD: 30 Man makers for time @ 40/30 lb