WODS and Latest News

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.

Performance & Fitness.
Strength. Test week.
Back squat 1RM.

Conditioning.
3RFQ.
DB SN (R).
DB OHRL (R).
CTB.
DB SN (L).
DB OHRL (L).
PU.
Rest 60sec.

Skill.
Overhead squat.

Conditioning.
A.
6min Amrap.
7/5 AAB cal.
5/arm DB PP.
10 SU.

Rest 3min.

B.
6min Amrap.
200m/150m Row.
10 Brp.
10 RS.

Performance & Fitness.
Strength. Week 12.
A1. Deadlift.
A2. WTD Strict ring dip.

Conditioning.
12min omem.
1. 15/12 AAB.
2. KB complex.
3. BJ.

Performance.
Oly.
4min omem. 2 HI HS.
4min omem. 2 HS.
4min omem. 2 SN.

Conditioning.
CF Open 12.4.

Fitness.
Oly.
4min omem. 2 HI HPS.
4min omem. 2 HPS.
4min omem. 2 PS.

Conditioning.
12min Amrap.
15 WB.
10/7 AAB cal.
5 RR.