WODS and Latest News

Strength. Week 1.
A. Mex effort Floor press (Strict press grip).
Build to heavy single.
B. Wide grip supinate do bent over rows 2×8-10.

Intervals.
3x2min Amrap/2min Rest.
30 DU
10 Hrpu
2 WW or 10 Shoulder taps

Gymnastics (Bar muscle up).
A. 3×5 Hollow & Arch.
B. 3×5 Air chair.
C. 3×3-5 Jumping BMU.

Conditioning.
20-25min. Teams of 3.
A. 100m D-ball carry + 100m Mixed KB carry.
B. Row cal.
C. AAB cal.
Rotate movements when athletes completes carries.

Strength. Week 1.
A. Max effort Box squat (Parallel)
8 sets build to heavy single.
B. 2×10-15 Bulgarian split squats.

Conditioning.
Performance.
6min Amrap
20 Air squat.
10 Deadlift 60% of 1RM.
5 Strict CTB.

Fitness.
6min Amrap.
20 Air squat.
10 Dual KB Deadlift (Heavy).
5 Rack pull up.

Conditioning.
3 x 6min Amrap/5min Rest.
A.
100m Run.
8 Close grip bench press 70/45kg.
8/arm KB Bent rows (Choose own weight).

B.
7/5 AAB cal.
14 Alt DB Curl + Press (Light).
7 Dual DB Front squat (Same weight as curl+press).

C.
250m/200m Row.
30-45sec Handstand hold.
10 Ab mat sit up.

Skill.
Bench press.

Conditioning.
10min Amrap
20 Pull up/Ring row
20 Alt D-ball lunges
20 Hand release push up
20 KB High pull
20 Alt Box step up

Strength. Retest.
5RM Clean grip T&G Sumo Deadlift.
Compare to 31/5/19.

Conditioning.
12min. Teams of 2.
Buy in 200 DU.
Remaining time YG,IG
12 Wall ball.
4 T&G Power clean.

Strength. Retest. Compare to 29/5/19
3RM Front squat 20X2

Conditioning. Retest. Compare to 29/5/19

7min Grinder
10 SA DB OHRL
10 Alt DB BSU
5 Shspu

Conditioning.
32min. On every 2min
1. 400m/300m Row
2. 10 DB Devils press 22.5/15kg
3. 25/15 AAB cal
4. 60sec Straight arm plank

Weightlifting.
12min build to tough weight.
2 HPS + 1 OHS

Conditioning.
Performance
10min Amrap
10 Unbroken HPS 35/25kg
5 CTB
10 Unbroken OHS 35/25kg
5 T2B

Fitness
10min Amrap
10 Alt DB Snatch
5 Ring rows
10 DB Goblet squat
5 V up/Tuck up/Ab mat sit up

A. 10min Amrap.
12 KB Snatch (6/arm) 28/20kg.
8 Box jump step down 30/24.
6 Hand release push up.

Rest 5min.

B. 8min Amrap.
9 Dual DB Power clean 22.5/15kg.
7 Pull up.
5 Burpee over box 30/24 (Hands on box).

5min Rest.

C. 6min Amrap.
20 Alt DB Box step up.
20 Ab mat sit up