top of page
    • Apr 21

BASE

Clean Pull

3x5

95, 100, 105%


Deficit Clean Deadlift

3x5 @ 105%

*Stand on 20/15kg Plates


Partner WOD

A: 200m Farmers Carry (24/16)

B: 40/32 Cal Row (24/20)

*Switch once both partners are done

Then:

A: 200m Farmers Carry

B: 50 Alt DB Snatch (22.5/15)

*Switch once both partners are done

15min Cap



Recent Posts

See All

04/05/24 - Sat

BASE Partner IWT Every 6min x3 10 Power Clean (85/55) 40/32 Row *Partner B starts at 3min - Rest 5min - Every 6min x3 10 Front Squats 400m Run *Partner B starts at 3min"

03/05/24 - Fri

BASE HSW Practice AMRAP 7 200m Run 10 Strict Pull-ups - Rest 3min - AMRAP 7 200m Run 15 Push-ups - Rest 3min - AMRAP 7 200m Run 25 Squats *With a 9/6kg Vest

02/05/24 - Thu

BASE Weighted Ring Dip 3 Sets 1min Max Reps @ 40% - Rest 2min b/t sets - RMU Drills Every 2min x8 1: 3-5 RMU 2: 20/16 Bike or 25/20 Ski

bottom of page