WODS and Latest News

Strength.

Back squat 3×5 @75% (Speed!!!!)

Conditioning.

8min amrap
6 overhead squats 60/40kg
12 box jump 30/24
200m run

Strength.

Strict press 5,5,5,5,5 (heavier than last wk)

Conditioning.

21-15-9
Handstand push up
Power cleans 52.5/35kg

Catch up or spend 10-15min working on 1-2 skills.

Conditioning.

4 rds
30 sec max effort kettlebell snatch 24/16kg
30 sec rest

4rds
30sec max effort toes to bar
30sec rest

4rds
30sec box step overs with kettlebell in front rack
30sec rest

Skill.

7 x 2 High hang snatch. No heavier than 70% of Max Snatch.

Conditioning.
‘Death by Snatch’

Min 1 do 2 snatch 45/30kg
Min 2 do 4 snatch
Min 3 do 6 snatch

And so on until you fail to complete reps in that min.

Bulletproof shoulders.

Conditioning.

Teams of 2

‘Small’
3rds
1000m row
50 burpees
50 box jump 24/20
800m run

Strength.

Back squat 3×5 @72.5% (Speed)

Conditioning.

12min amrap

6 deadlift 100/70kg
12 pull up
36 double unders

Team workout

Skill.

6 x 2+1 High hang clean + Jerk (no heavier than 70%)

Conditioning.

10 down to 1 Power clean 70/45kg
1 up to 10 Box jump 30/24

Catch up on missed strength work. Or 15min working on 1-2 skills.

Conditioning.

21-15-9-6-3
Kettlebell swings 24/16kg
Down/up’s

Strength.

Strict press 5,5,5,5,5 (not a 5RM) Speed!!

Conditioning.

3rds for total calories.

In 2min complete:

5 shoulder to overhead 60/40kg
10 deadlift
Max cal row in remaining time

2min btw rds