SKILL: Rope Climbs WOD: Teams of 4 Complete 2 Rounds 24 Suicide Sprints (6 sprints each) 250 DB / KB press *1 person working at... Read More
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LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 1 min AMRAP Ring Rows 1 min AMRAP Pistols 1 min AMRAP Pull ups Rest 1... Read More
LIFT: Bench Press – 3 x 5 WOD: 6 Rounds 5 HSPU 20 OH Lunge @ 45/25 10 Tuck jumps
SKILL: 3 x Max Reps pull ups WOD: Goblet Squat “Sally” @ 24/16 kg
LIFT: Back Squat – 3 x 5 WOD: 8 Rounds 8 T2B 16 Air Squats 32 Double Under’s
LIFT: Snatch – 7 x 1 WOD: 5 Rounds Max Reps DB Bench Press (Floor Press) @ 40/30 Max Reps Ring Rows
SKILL: 2000m Row WOD: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Pistols 50-40-30-20-10 KB Swings @ 24/16 kg
LIFT: OH Squat – 5 x 2 WOD: Plank Ball slam @ 20/15 Mountain climbers DB Snatch @ 50/35 *1st Round 60 second intervals –... Read More