WODS and Latest News

Strength.

Snatch deadlift with 5sec eccentric

3,3,3,3,3

superset with strict hspu

Conditioning.

10,9,8,7,6,5,4,3,2,1 power snatch 42.5/30kg

10 pull up between each set.

Conditioning.

10min omem.

Odd min. 200m run

Even min. 20/15 wall ball 10’/9′ 9/6kg

Rest 3min. Then.

6min omem

6 thrusters 42.5/30kg

6 toes to bar.

(If you fail omem then workout becomes an amrap)

Skill.

15min work up to a heavy

2 position clean (hang,floor) + 1 power jerk

Conditioning.

Buy in 100 double unders.

then.

21-15-9

Hang power clean 60/40 kg

Hand release push up

Buy out 100 double unders

Strength.

Floor press 5,5,5,5,5

superset with

Strict toes to bar 5+ reps

Conditioning.

10min amrap

12 sit up

15 shoulder to overhead 50/35kg

18 step down box jump 24/20

Strength.

Tempo back squats (30X1) 5,5,5,5,5

Conditioning. Retest.

3 rounds for time of

10 chest to bar

10 front squat 70/45kg

10 burpee

Compare to 24th Jan.

Team workout. (In pairs)

400m buddy carry

60 hang power snatch 50/30kg

400m run in pairs

120 wall ball 9/6kg 10’/9′

400m run

60 push jerk 50/30kg

400m buddy carry

Strength.

15min work up to heavy 5 rep deadlift.

Conditioning.

4 rounds for time

10 power clean 42.5/30kg

10 front frack lunges 42.5/30kg

10 pull up

Skill. Pick 1-2 skills to work on.

Conditioning.

6min amrap

10 toes to bar

10 box jump 24/20

2min rest

6min amrap

15 kettlebell swingsv24/16kg

30 double unders

Strength.

Push press 3,3,3,3,3,3

Conditioning.

10min amrap

5 push press @ 75% of 3 rep

30 air squat

200m run

Skill.

12min working on:

3 position snatch (hip,hang,floor)

Conditioning.

9min amrap

5 hang power snatch 50/35kg

7 bar muscle up

9 burpee box jump 24/20