WODS and Latest News

Skill.
D-ball over box.

Conditioning.
16min. Teams of 3.
20/15 AAB cal.
10 Brp D-ball over box.
20 WB.
Athletes rotate once Athlete completes AAB cal.

Strength. Week 1.
Performance & Fitness.
A1. Strict press.
A2. SA DB row.

Conditioning.
10min for Quality.
10 SA KB Stoh (R).
10 SA KB FRRL.
10 HR.
10 SA KB Stoh (L).
10 SA KB FRRL.
10 T2B.

Gymnastics.
Performance & Fitness.
See whiteboard.

Conditioning.
20min Amrap.
400m run.
15 CTB.
10 BBJ.

Oly.
Performance.
6 x E2M.
2 CL Lift off + 1 C&J.
Conditioning.
15min omen.
1. T&G HPC.
2. DU.
3. Row.

Fitness.
6 x E2M.
2 CL Liftoff + 1 PC&J”
Conditioning.
15min omem.
1. Banded KBS.
2. Plate hops.
3. Row.

Strength. Test week.
Performance & Fitness.

A. Front squat 1RM.
B. Amrap @ tempo 30X0 @ 85% of today’s 1RM.

Conditioning.
Teams of 3.
12min Amrap.
D-ball CL.
D-ball SQ.
D-ball hold.

Skill.
Med ball cleans.

Conditioning.
4x3min Intervals.
DB C&J.
PU.
ASQ.
60sec rest after each interval.

Strength. Test week.
Performance & Fitness.
Deadlift 1RM (Perfect form).

Conditioning.
21-15-9
KBS.
BJ.
SU.

Performance.
Oly.
14min. E2M.
1 SN.

Conditioning.
CF Open 16.3.

Fitness.
Oly.
14min. E2M.
1 PS.

Conditioning.
7min Amrap.
Alt DB SN.
5 RR.
5 PU.

Performance & Fitness.
Conditioning.
28min omem.
1. 250m/200m row.
2. WB.
3. BFB.
4. Rest.

Performance & Fitness
Conditioning.
24min. On every 90sec.
1. Row.
2. BBJO.
3. Run.
4. Pup.