Performance: Back Squat 5 x 5 reps @ 75% WOD: Every 3 minutes for 4 rounds Run 400m then in remaining time complete max Back Squat @ 70% above rest 1 min score = total squats Fitness: Front Squat build to heavy 5 rep WOD: Every 3 minutes for 4 rounds Run 400m then in remaining time…
Performance: Push Press 4 x 5 reps @ 75% then 1 set max reps WOD: 10 Heavy Russian Swings (32/24) 5 Strict Chest to Bar 3 Strict HSPU 10 min AMRAP Fitness: Push Press 12 mins to build to heavy 5 rep with 1:30 rest /set then 1 set max reps WOD: 20 KB Swings 10 Strict Pullups 5…
Strength: 10 min EMOM 3 Overhead Squat from ground (building) WOD: 20 Wallball (9/6) 15 Overhead Squat (50/35) 25 WB 15 OHS 30 WB 15 OHS for time (10 min cap) Fitness: 10 min EMOM 5 OHS (from racks) WOD: 15 Wallball 15 MB Clean Run 100m 20 Wallball 20 MB Clean Run 100m 25 WB 25 MB…
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