WODS and Latest News

Performance & Fitness.
Conditioning.
25min Amrap in Teams of 2.

60 AAB cal.
30 Dual DB CL.
300 DU.
60 Cal row.
30 Hspu.

Weightlifting.
Performance.
7 sets E2M 1 SN.
Fitness.
PS variation.

Conditioning.
Performance,
10min Amrap.
15 PS.
12 BJ.
9 K2E.

Fitness.
10min Amrap.
7/arm DB SN.
12 BJSD.
9 V up.

Strength. Week 8.
Performance & Fitness.
Front squat.

Conditioning.
Lactate testing.
Performance.
15 DL.
10 BOB.
15 HC.
5 BOB.
15 FS.
10 BOB.
15 TH.

Fitness.
DB variation.

25min Amrap. Teams of 2.
50 AAB/Row cal.
50 DB SN.
50 DB GS.
50 DB PP.
On every 2min complete 5 Brp.

Performance & Fitness.
Strength. Week 7.
A1. Strict press.
A2. DB (Pronated) Bent row.

Conditioning.
Performance.
4-5 x 90sec on/90sec Rest.
DL
R PUP
2,4,6 etc.

Fitness.
4-5 x 90sec on/90sec Rest.
Dual KB DL.
PUP.
2,4,6 etc.

Oly.
Performance.
7×1 C&J.
Fitness.
7×1 PC&J.

Conditioning.
10min Amrap.
15 WB.
10 PU.
5 Power clusters (T&G/Singles).

Performance & Fitness.
Gymnastics. Final week.
See whiteboard.

Conditioning.
24min. E2M.
1. AAB cal.
2. DB NPU Brp BSO.
3. Row.
4. DU + SU.

Performance & Fitness.
Strength. Week 7.
Front squat.

Conditioning.
24-18-12
Brp.
Alt KB SN.

Oly.
Performance & Fitness.
6×2 Hang power clean (Feet no wider than shoulders).

Conditioning.
Performance.
30/25 Cal row.
30 Hpc.
30 WB.
30 RD.
30 WB.
30 Hpc.
30/25 Cal row.

Fitness.
30/25 Cal row.
30 KBS.
30 WB.
30 PU.
30 WB.
30 KBS.
30/25 Cal row.

5rds.
90sec AAB/Row.
90sec Ladder. KBS. WB.
90sec Rest.