WODs

STRENGTH: Snatch Balance x3x5   STRENGTH & CONDITIONING: “DIANE” 21 – 15 – 9 Deadlift 225/155# HSPU[…]

STRENGTH: Shoulder Press 5-3-1-1-1   STRENGTH & CONDITIONING: 14.2 Every 3 minutes for as long as possible[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 1200m @[…]

TEAM WOD:  Teams of 3: 12 min AMRAP TIMER: Handstand Hold AMRAP GOBLET SQUAT 18/12KG ROW (cal)[…]

Strength & Conditioning WOD: 800m RUN 50 MBC 9/7 KG *** rest 5 minutes *** 200 Double[…]

OLYMPIC LIFTING FOCUS: For QUALITY 3 Position Snatch   Single Sport Endurance Workout Choose ONE of the[…]

Strength: Barbell Efficiency: 10-7-5-3   Strength & Conditioning WOD: Team ROW: 15 min AMRAP   Single Sport[…]