WODS and Latest News

Conditioning. Retest. Compare to 12/6/18
30min Amrap.
800m run.
20 Alt DB SN
20 Brp
20 Alt BWL

Strength. Deload.
A1. Back squat.
A2. Supinated grip pull up.

Conditioning.
‘Fran’. Compare to 22/12/17

Oly.
12min E90sec 2 Hi hang snatch.

Conditioning.
30 PS
Then
3rds
10 Brp
10 CTB
Then
30 OHS

Strength. Week 4.
A1. Deadlift
A2. Upper body push

Conditioning.
4×2.30min/rest 2.30min.
18/13 Cal row
50′ DBFRL
Amrap shspu

Conditioning.

2x12min/5min Rest.

A.
600m Run
50 DU
20 RS
50 DU

B.
Alternate E3M
AAB
Row

Strength. Week 4.
A1. Back squat.
A2. Upper body pull.

Conditioning.
4rft.
15 TH.
10 AB SU.
5 Brp.

Skill.
Strongman SA FC.

Conditioning.
3rds 60sec @ each movement.
1. WB.
2. PC.
3. DB BSO.
4. PP.
3min Rest after each rd.

Weightlifting.
Hi Hang Clean + Mid thigh Clean + Split Jerk.

Conditioning.
10min Partner Amrap. (You go, I go).
5 D-ball GTS + 100′ Carry.

Strength. Week 3.
A1. DL.
A2. DB Z press.

Conditioning.
8min ladder.
HPC.
PP.
BJ.
2,4,6,8 etc.

Conditioning.

3x10min Amrap. 3min rest.
400m run.
10 NPB.
400m Row.
10 Def PU.