23 November 2017

23 November 2017

STRENGTH: Bench Press x5 EMOM 4 rounds (increasing weight each round) then max reps at last weight WOD: 5 RFT 7 Pull-ups 7 Good Mornings 95/65 (L3) 65/55 (L2) 45/35 (L1)
20 November 2017

20 November 2017

STRENGTH: 1 Snatch from the Hip + 1 Snatch from the Knee EMOM 9 Min WOD: 3 RFT 15 SDHP 95/65 (L3) 65/45 (L2) 45/35 (L1) 25 Wall Ball 30/20 (L3) 20/12 (L2) 12/12 low (L1)
16 November 2017

16 November 2017

STRENGTH: Deadlift x3 EMOM 7 Rounds WOD 3 RFT: 20 OH Walking Lunge (per leg) 45/25 (L3) 25/15 (L2) 15/10 (L1) 15 SDHP 135/95 (L3) 95/65 (L2) 45/35 (L1) 20 Burpees