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July 14/23.

Strength: 12 min EMOM

1 : 30 sec HS hold

2 : 40 sec HS pike around box

3 : MAX set of kipping HSPU

4 : 45 sec plank shoulder taps.


WOD: 16 min AMRAP

24 WB

12 T2B

16 Burpees

10 Power Cl (105/155)

 
 

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Strength: BB Complex 6 sets every 90 sec 1 Sq Cl + 1 Hang Sq Cl + 1 Push Jerk. WOD: 4 Rounds 500m row / 400 m Run (alternate) 50 DU’s 12...

 
 
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Strength: Bench Press 3-3-3-3-3. WOD: 4 Rounds 200m Run Into: 5 Burpee Pull-ups 10 KBS 15 Goblet Sq Then: 200m Run *** REST 1 min between...

 
 
New Program!
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