LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 Burpee Box Jump @ 24/20 16 KB Swings @ 24/16 kg
WOD
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SKILL: 150 KB Swings for time WOD: EMOM x 25 A) 1 hang squat clean + 3 push jerk B) 2 hang sq. clean +... Read More
LIFT: Deadlift – 3 x 8 WOD: 500m Row then 3 Rounds of: 30 alternating DB Snatch @ 50/35 10 Ring Rows then finish with... Read More
LIFT: Press – 5 x 3 WOD: Tabata these: partner “clap” plank (in push up plank position) -rest 1 min- partner under/over (partners alternate each... Read More
SKILL: Core Complex x 10 WOD: 3 Rounds 1 min AMRAP burpees -rest 1 min- 1 min AMRAP wall ball @ 20/14 -rest 1 min-... Read More
LIFT: Bench press – 3 x 5 WOD: AMRAP in 15 15 KB Swings @ 32/24 kg 15 Thrusters @ 75/55 15 Hang Power Snatch... Read More
LIFT: Back Squat – 3 x 5 WOD: 2 Rounds 75 Double under’s 50 walking suitcase lunges @ 50/35 75 Double under’s 50 KB Taters... Read More
SKILL: Double under’s – 10 min EMOM WOD: 20 min EMOM odd: 10 single leg Deadlift – HAP even: 5 Pendlay Row – HAP... Read More