WODs

Start at 0:00 3-4-5-4-3 Muscle Ups Snatch 155/105#   Start at 20:00 3 rds of:- 21 OH[…]

Oly lift focus: for QUALITY Clean (touch and go) x5x5   Single Sport Endurance Workout Choose ONE[…]

Strength: Power Clean x2x6 (no heavier than 75%, focus on touch-and-go)   Strength & Conditioning WOD: Team[…]

Strength: Bench Press x3x5 KB Renegade Row x10x3   Strength & Conditioning WOD: 21 Thrusters 95/65# 7[…]

Strength: Snatch x1x5 (heavy singles)   Strength & Conditioning WOD: 3 Rds: 21 KBS 2/1.5 PD 15[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 800m @[…]

Team WOD Teams of 4 (20 min) Row 4,000 (increments of 250m) AMRAP Goblet Squats 1.5/1pood Burpee[…]