WODs

STRENGTH: Back Squat 5-3-1-1-1   STRENGTH & CONDITIONING: “Karen” 150 Wall Balls 9/7KG   Single Sport Endurance[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 1000m TT[…]

6 rds for time: Teams of 3 20 min AMRAP Timer: 400m Run AMRAP: KBS 1.5/1pd Burpee[…]

STRENGTH: Front Squat 5-3-1-1-1   STRENGTH & CONDITIONING: 12 min AMRAP 6 Power Snatch 115/75# 9 Toes[…]

OLY lift Focus: For QUALITY 3 Position Clean x1x6   Single Sport Endurance Workout Choose ONE of[…]

Strength: Barbell Efficiency   Conditioning: 5 x 400m 1:1 work:rest ratio   Single Sport Endurance Workout Choose[…]

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