WODs

Team WOD: teams of 3   20 min AMRAP TIMER: 400m Farmer’s Walk 20/16kg AMRAP: Row (cal)[…]

Strength: Back Squat x3x5 @ 75%   Gymnastics Technique: For QUALITY 3 Rds: 10 False Grip Rows[…]

Olympic Lifting Session: For QUALITY Snatch Balance x3x5   Single Sport Endurance Workout Choose ONE of the[…]

Conditioning WOD: 3 Rds for time:- 50 MBC 9/7kg 800m Run   Single Sport Endurance Workout Choose[…]

Strength: High Hang Snatch + Snatch 1 x 5+1 @ empty bar 1 x 4+1 @ by[…]

Strength: Deadlift x1x5 @ 80%   Strength & Conditioning WOD: 8 min AMRAP 8 Pull Ups 8[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 60:00 @[…]