WODs

Weighted Pull ups 3-3-3-3-3   Complete 5 rounds of: 9 Deadlift 155/105# 7 Hang Power Clean 155/105#[…]

6 sets 3/6 Front Squat/Back Squat @ 85% of 1RM Front Squat   6 min to work:[…]

Single Sport Endurance Workout Choose ONE of the following Sports… Swim (SUN): 2 x 600m TT, rest[…]

2 person Team WOD: Complete 30 Clean & Jerk 135/95# 400m Run 24 Clean & Jerk 135/95#[…]

Complete 3 rounds: 21 Wallballs 9/7kg 14 HSPU 7 Deadlift 315/205#   Single Sport Endurance Workout Choose[…]

Olympic Lift Focus: FOR QUALITY   Push Jerk and Split Jerk practice (work on moderate load)  […]

5 sets 4/8 Front Squat/Back Squat @ 94% of 19 Oct’s load   Rowing Intervals: 10 x[…]