CORE Midline Accumulate 3 minutes Hanging L-sit Rest as needed between efforts WOD For Reps Habanero 10 Rounds 1 min on 1 min off 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks ME lateral burpees over bar remainder of time @60/42.5 KG PEAK Bench Press 5-5-5-5-5 Warm up to a challanging…
STRENGTH Back Squat 6×4 @80% of 1rm 000,230,500,730,1000,1230 WOD 12 Min AMRAP 15 Pull Ups 12 Push Ups 9DBL DB Box Step Overs @22.5/15 PEAK 20m moderate intensity conditioning Jump on the Air bike, rower, go for a run or even a swim if you’re able to. Just move for 20min I’ts a big week…
STRENGTH Deadlift (Test) 20 Mins to find 3rm WOD 8 Min AMRAP 16 Wall Balls 12 KB Swings 30m Shuttle run @9/6 @32/24 *Shuttle in 6m blocks PEAK 5 Rounds for time 400m Row 10 Hang Power Cleans 10 Push press Weight: 60/42.5
STRENGTH Handstand Push Up 6x ME 30 Seconds on, 90 seconds of WOD 5 Rounds (13-16 min cap) 15 TTB 18m Regioanls Standard DBL DB Lunge 64 Double Unders @22.5/15KG PEAK Bench Press 3RM test 8min EMOM 4-8 Ring Muscle ups *Scale with muscle up progression like seated banded muscle up
STRENGTH Barbell Cycling EMOM 10 mins 1 Power Snatch + 1 Full snatch + 1 Overhead Squat *No prescribed weight WOD For Time (12 min cap) 21-15-9 Overhead Squats 3-2-1 Legless Rope Climbs @52.5/35 Kg row/run 1000m or bike 2500m PEAK Angie 100 pull ups 100 push ups 100 sit ups 100 Squats For time,…