WODS and Latest News

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.

Gymnastics. Week 3.
Toes to bar.

Conditioning.
20min.

1000m Run.
Into 5min Amrap.
20 KB Snatch 24/16kg.
10 V up.
Then into.
1000m Run.
Into Amrap in remaining time.
20 Single arm DB Push press 22.5/15kg.
10 No push up No jump Burpee.

Oly. Week 3.

10min omem.
1 Snatch pull + 2 Hang power snatch 70-77.5% of Max.

Conditioning.
Performance.
45 Thrusters 42.5/30kg.
45 Pull up.
45 BJSD.

Fitness.
22/arm Single arm DB Thruster.
45 Ring rows.
45 BJSD.

*Can partition reps*

A.
6min Ladder.
3 Bench press 60/40kg.
3 Dual DB Power clean 22.5/15kg.
Add 3 reps each rd.

Rest 5min.

B.
10min omem.
Odd. 40sec Max effort Burpee box jump overs.
Even. 40sec Farmers carry (Pick challenging weight).

Rest 5min.
3-4 sets.
30sec Hollow rocks.
30sec Arch rocks.
10/side Side plank rotations. Rest as needed.

Strength. Week 1.
A1. Sumo deadlift (Dead stop).
A2. Seated SA DB press.

Conditioning.
15min Amrap. Teams of 2.
150 DU.
60 WB.
30 PS (Sets of 5 T&G).
15 BMU.

30min omem.

1. 45sec Cal row.
2. 45sec 8m Shuttle runs.
3. 45sec AAB cal.

Strength. Week 1.
Front squat @ Tempo 20X1.
1,6,1,6,1,6.

Strength accessory.
3-4 sets
10-12 Good mornings (30% of BSQ).
Rest 60sec.
8-10/leg Goblet Lateral lunge.
Rest 60sec.
20-30sec/side Copenhagen plank.
Rest 60sec.

Gymnastics. Week 2.

Conditioning.
20min Max distance (Choose AAB/Ski/Row/Bike).
On every 4min (Starting at 0.00) complete
1 rd of ‘Strict Cindy’
5 Strict CTB.
10 HRPU.
15 ASQ.

Oly.
Week 2. Power clean + Jerk.
10min omem.
1 High pull + 1 Power clean + 1 Jerk (Any style) @70-77.5%

Conditioning.
Performance.

10min Amrap.
20 C&J 42.5/30kg.
16 Ab mat sit up.
12 Lateral bar jump burpee.

Fitness.
10/arm SA DB C&J.
16 Ab mat sit up.
12 Lateral burpee over DB.

Mash up.

A.
10min Row.
On every 2min complete 10/7 AAB cal.

Rest 5min.

B.
8min Amrap.
20 Shoulder to overhead 40/30kg.
20 Lateral barbell hops.
20 Hang Power clean 40/30kg.
200m Run.

5min Rest.

C.
2 sets.
3min D-ball hold. Bear hug (Challenging weight).
Rest 2-3min between sets.