WODS and Latest News

Gymnastics.
Pick 1-2 skills to focus on (Quality!!!)

Conditioning.
4 x on every 4min
18/13 AAB cal
10 burpee BJO (Regional style)
10 Unbroken hang power clean (light-mod)

Strength.
Front squat. Tempo 4441
4,4,4,4

Conditioning.
10min Amrap (Zopen style)
15 T2B
50 DU
20 SA KB hang clean to thruster (switch arms every 5 reps)

Oly (Strength speed)
Hang power snatch 8×2 every 90sec

Conditioning
15min omem
1. 10-15 Unbroken CTB
2. 10 Unbroken hang power snatch (light mod)
3. 30sec row (hard, repeatable effort)

A.
10min at consistent effort
300m row
8 burpee over erg
300m row
20m KB front rack + farmers carry

Rest 4min.

B.
10min at consistent effort
12/9 AAB cal
30sec Ring plank
12/9 AAB cal
10 Alt Dual KB push press

Functional bodybuilding.
Upper/Lower body split
See whiteboard.

Conditioning.
7min Grinder
8 clean grip deadlift (no hookgrip) 80/55kg
5 renegade rows (tough)
20sec wall facing handstand hold or 20 shoulder taps

Gymnastics.
Pick 1-2 skills and spend 10-12min working on quality of movement.

Conditioning.
4 x on every 4min
25/18 Cal row
15 Power jerk (light – moderate)
30 DU
Rest remainder of 4min

Strength.
Front squat. Tempo 5551
5,5,5,5

Conditioning.
10min working through
12 DB Front rack reverse lunge
8 Burpee
12 DB FR reverse lunge
8 CTB

Skill.
Split jerk

Conditioning.
15min working through
10/side SA KB Push press
20 Air squat
20 Ab mat sit up
Rest 60sec.

Oly.
Hang power clean
8 x 2 every 90sec.

Conditioning.
15min omem
1. 8-12 Toes to bar
2. 6 DB deadlift + 6 DB hang power clean
3. 30sec AAB (Hard repeatable effort)

A. 10min consistent effort
250m Row
10 Box step up 24/20
250m Row
10 Plank to top of push up

Rest 4min.

B. 10min consistent effort
15/10 AAB cal
20sec Ring row hold
15/10 AAB cal
10 KB Goblet squat