WODS and Latest News

Skill.
Hang Power Clean (Hip).

Conditioning.
15min working through.
5 HPC.
10/7 Cal Row/AAB.
15 WB.

Strength. Week 9.
A1. Deadlift.
A2. Strict Ring dip.

Conditioning.
6min Amrap.
KBS.
SU.

Oly.
16min. E2M.
1 C&J. 2sec pause @ knee.

Conditioning.
10min omem.
‘Macho Man’

Conditioning.
30min. E90sec.

1. 25/18 AAB cal.
2. Manmakers.
3. 250m/200m Row.
4. BBJO.

Strength. Week 9.
A1. Back squat.
A2. WTD Pull up.

Conditioning.
7min Amrap.
21 WB.
15 Alt DB SN.
9 PU.

Skill.
Split jerk

Conditioning.
2rds 2min work. 2min rest.
(Alternate between A & B).
A.
250m/200m row. In remaining time
Amrap BBJO
B.
500m/400m AAB. In remaining time
Amrap KBS

Strength. Week 8.
A1. Deadlift.
A2. Strict Ring dip.

Conditioning.
7min Amrap.
5 Shspu
10 PC

Oly.
16min. E2M 2 LH Snatch.

Conditioning.
800m Run
40 Brp over BB
20 HPS

Conditioning.
30min. Teams of 3.
A. 500m/450m Row
B. Amrap. 5 CTB. 10 DB BSO. 15 SU
C. Rest
Rotate movements when Athlete completes row.

Strength. Week 8.
A1. Back squat.
A2. Strict WTD pull up.

Conditioning.
8rft in pairs YGIG
20 DU
10 DB FS
10 BJ