WODS and Latest News

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.

Strength. Week 3.
A1. Back squat.
A2. Strict supinated grip pull up.

Conditioning.
4rds. Start new rd every 3min.
25 WB.
15 SDLHP.
In remaining time Amrap T2B.

3 x 6min Amraps. 3min Rest.

A.
30m Hand over hand sled pull (1:1).
B.
6 MBC.
9 NPU Brp.
12 SU.
C.
8/arm DBS.
16 Lge.

Oly.
High hang Snatch + OHS.

Conditioning.
15min Amrap in pairs.
50 PUP.
50 DB BSO.
50 CTB.
50 Cal row.
50 D-ball GTS

Strength.
A1. Deadlift.
A2. Z Press.

Conditioning.
8min Amrap.
10 KBS.
15 SDLHP.
20 GSQ.
10 Brp every time you break.

Conditioning.
4x7min/3min Rest.

400m Run.
10/arm DB PP.
18/13 AAB cal.
20 SU.

Strength.
A1. Back squat.
A2. Strict CTB.

Conditioning.
7rft.
7 PC.
7 TH.
7 BJO.