WODS and Latest News

Skill.
Power Jerk.

Conditioning.
15min Amrap in pairs.
500m Row.
40 Synchro ASQ.
30 PJ.

Strength. Week 7.
A1. Deadlift.
A2. Strict Ring Dip.

Conditioning.
12min omem.
1. 15/12 Cal row.
2. 5 Brp + 5 DL.
3. 10 Alt DBS + 5 BBJO

Oly.
16min. E2M.
1 LHC + 1 SJ

Conditioning.
9-7-5-3
HC
BMU

Conditioning.
3x7min/3min Rest.

A.
12 BJ.
9 WB.
6 T2B.

B.
200m Run.
50 DU.

C.
12/9 AAB cal.
9 DB PC.
6 DB PP.

Strength. Week 7.
A1. Back squat.
A2. WTD Strict Ring dip.

Conditioning.
8min Amrap.
8 HRPU.
12 FRRL.
8 CTB.
12 FRRL.

Skill.
Shspu progressions.

Conditioning.
2x6min/3min Rest.

A.
250m/200m row
5 Brp over DB
10 DB PC

B.
500m AAB
10 SU
15 WB

Oly.
12min. E90sec
2 Mid thigh Clean + 1 SJ.

Conditioning.
5rft.
5 PC
10 BJ

Strength. Deload.
A1. Deadlift.
A2. DB Z press.

Conditioning.
12min in Pairs (You go, I go).
30 DU
15 PP
10 T2B.

Conditioning. Retest. Compare to 12/6/18
30min Amrap.
800m run.
20 Alt DB SN
20 Brp
20 Alt BWL

Strength. Deload.
A1. Back squat.
A2. Supinated grip pull up.

Conditioning.
‘Fran’. Compare to 22/12/17