WODS and Latest News

Skill. Rope climb

Conditioning
2 x 5min Amrap/3min Rest
Buy in 200m Run. In remaining time Amrap
10 SDLHP 35/25kg
10 Alt Reverse lunges
10 Push press 35/25kg

Weightlifting Week 2 Dynamic effort.
A. 10 x Every 30sec 1 Power snatch + 1 Hang Power snatch @ 60-70%.
Then.
B. 10 x Every 30sec 1 Snatch @ 60-70%.

Conditioning.
Performance
21-15-9 Power snatch 42.5/30kg.
Wall ball 10’/9′ 9/6kg.
9-7-5 BMU.

Fitness.
21-15-9 Dual KB Deadlift.
Wall ball.
9-7-5 Ring row. Push up.

800m Run/1KM Row/2KM AAB.
4min Amrap.
12 Alt DB SN 22.5/15kg.
12 BJSD24/20.
800m Run/1KM Row/2KM AAB.

Rest 5min.

Repeat.

Strength. Week 2
A. Max effort Strict press
Build to heavy single.
B. Barbell skull crushers
2 x 10-12.

Conditioning
12min omem (30sec work)
1. CTB
2. AAB
3. Bench press
4. Hollow rocks

Gymnastics. Week 2.
Handstand walk progressions

Conditioning.
Teams of 2.
20min Amrap
25/18 Cal row
20 Target burpee
18/13 AAB cal
20 DB Power clean
10 DB Box step overs

Strength. Week 2.
A. Max effort
Snatch grip deadlift
5,4,3,2,1 then
2-3 Singles.
B. Bulgarian split squat
2×10-15 @ BW

Conditioning.
Performance
6min Amrap.
12 T2B
3 Hang power clean 80/55kg
3 Front squat 80/55kg

Fitness.
12 V up/Tuck up/Ab mat sit up
6 Heavy Russian swings
6 Goblet squat

Mash up.

A. 10min build up heavy 30m Hand over Hand Rope Sled pull.

Rest 5min.

B. 9-15-21 DB Push press 2×22.5/15kg. 200m Run after each set.

Rest 5min. C.

30-20-10 Cal Row. Dual KB Deadlift 32/24kg.

Skill.
Turkish Get Up

Conditioning.
10min Amrap.
8 Ab mat sit up
6/arm DB C&J
8 No push burpee over DB
12 Cal row

Weightlifting. Week 1.
Dynamic effort.
A. 10xE30sec 2 T&G Power cluster 60-70%.
B. 10xE30sec 1 Cluster 60-70%.

Conditioning.
Performance
30 T2B
30 DB BSU
30 Stoh 52.5/35kg
30 Front squat
30 BJ
30 WB

Fitness.
DB variation.

Endurance.

2 x 12min/4min Rest.

A.
12min Row. On every 3min complete (Starting at 0.00).
10 Heavy Russian Dual KB Swings.
30sec Ring Plank.

B.
12min AAB. On every 3min complete (Starting at 0.00).
10-15 Burpee.
30sec Hollow hold.