Warmup: 3 Rounds – 100m Run – 10 Scap Pull-ups – 5 Tight Kip Swings – 5 Big Kip Swings – 10 Air squats – 10 Inch Worms + Push-up Strength: 15´Emom alt – MIN 1 – :30 Max SA KB Strict Press (R) – MIN 2 – :30...
Warmup: Foam Roller Strength: 5´Warm up and then – Back squats: *5 @ 60%, *5 @ 65%, *5 @ 75% *max reps at 85% WOD: 1600m Run , then 5 rounds of – 15x Hang Power Cleans with 50.00kg / 35.00kg – 20x Burpee Box Jump Overs with 60.0cm / 50.0cm –...
Warmup: 400m. then 3 x… – 25 Jumping Jacks – 15 J/Squats – 10 Burpees Strength: 5 Sets (90″ rest) – 100m Farmer Carry *You can use KB’s, or DB’s for this. Go heavy!! WOD: For Time (40´CAP) – 2001m Run – 11x Box Jumps...
Warmup: – 3 x Burguener W/Up Strength: E90sec for 12´ – 3x Snatch Push Press + 1 Pause OHS *Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom *Build in weight,...
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