WODS and Latest News

Strength. Week 3.
A1. CG Sumo deadlift (Dead stop).
A2. Standing SA press.

Conditioning.
Performance.
9min Amrap.
3 Shspu + 6 Khspu (Unbroken).
12 KBS.
15 BJ.

Fitness.
3 Strict press + 6 Push press.
12 KBS.
15 BJSD.

30min Amrap.

500m/400m Row.
50 Air squat.
1.2km/1.0km AAB.
50 Ab mat sit up.
100m Single arm Farmers carry (50m/arm).

Strength. Week 3.
Front squat waves.
1,6,1,6,1,6.

Then.

9min omem.
1. DB Death march.
2. KB Lateral BSO.
3. 15-20sec/side Star plank.

Gymnastics. Final week.

Conditioning.
A. 8min omem.
Odd. 15/10 Cal row.
Even. 8-12 BFB.

Rest 2min.

B. 8min omem.
Odd. 12/8 AAB cal.
Even. 40-60 DU.

Oly.
10min omem.
1 Clean pull + 1 Hang power clean + 1 Jerk (Any style).

Conditioning. (Courtesy of TTT).
Performance.
Teams of 2
12min YG,IG
2 Barbell complex.
8 CTB.
24 Double unders.

Complex:
Power clean + Hang clean + Thruster + Push press.

Fitness.
2 DB complex (1/arm).
8 Ring rows.
24 Mountain climbers.

Strength/Skill.
TGU.

3 x 6min workouts/4min Rest.
Buy in 500m/400m Row.
In remaining time Amrap
4 Russian KB swings 32/24kg.
4 KB Goblet squat 32/24kg.
4 Ab mat sit up.
Add 4 reps each rd.

Skill. Hang power clean.

Conditioning.
12min Amrap.
300m/250m Row.
10 Hang power clean.
20 DB Box step overs.

Strength. Week 2.
A1. Sumo deadlift (Dead stop).
A2. Seated Filly press.

Conditioning.
15min. Teams of 3 (Relay).
5 Bar facing burpee.
10 Stoh.
15 Wall ball.

35min omem.

1. Row.
2. AAB.
3. Single unders
4. Burpee box jump.
5. Straight arm plank.
(45sec at each movement).

Strength. Week 2.
Front squat contrast waves.
1,6,1,6,1,6 (Increase weight from last week).

Strength accessory.
3 sets.
10-12 Good mornings.
Rest 60sec.
8-10/leg Goblet Cossack squats.
Rest 60sec.
20-30sec Copenhagen plank.
Rest 60sec.