WODs

OLY LIFT FOCUS: For QUALITY Snatch Grip Deadlift x3x5 Snatch x1x5 (moderate weight)   Single Sport Endurance[…]

Barbell Efficiency   7min EMOM 1 Power Snatch + 2 OHS 125/85#   7min EMOM 1 Hang[…]

Strength: Push Press 3-3-3-3-3   Strength & Conditioning: 400m Run 15 KBS 2/1.5pd 15 C2B pull ups[…]

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[…]