Monday, October 12, 2020

SKILL

Thrusters 2x8, 2x6, 2x4 increasing lbs.

30 GHD’s

WOD

4 Rounds of:

8 Squat Cleans)(95/135)

10 Push/Split Jerks

12 Pull UPS

14 Box Jumps

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Monday, March 8, 2021

Skill 30 Sit ups muscle up attempts and training WOD TABATA Jack Knives TABATA Back Squats 50% of 1RM then,t 12 min AMRAP 10 Deficit Push ups 8 Back Squats (75/115) 6 Dumbell Snatches (3 each-Alt.) 4

Sunday, March 7, 2021

WOD ”FIGHT GONE BAD” 5 Rounds 1st round warm up 1 minute each Wall Balls Sumo DLHP(75/55) Box Jumps Push Press(75/55) Rowing/Biking/Skiing Rest 1 min

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