BARBELL

WOD: 09/03/2020

Strength:

Thruster –

15′ to find your 8RM

Conditioning:

3 Rounds for Max Reps –

1′ Thrusters (35/25kg)

1′ SDHPs (35/25kg)

1′ Tuck Jumps

1′ P. Presses (35/25kg)

1′ Lunges

1′ Rest

power_clean

WOD: 06/03/2020

Strength:

C&J –

15′ to find your 8RM

Conditioning:

From 10 to 1 reps of –

DL (60/40kg)

Every set perform this complex:

2 HPCs
1 Thruster

ALT LEG V UP

WOD: 05/03/2020

Core Strength:

TABATA Hollow Rocks

Gymnastics Strength:

4 Rounds for Quality of –

3 Rope Climbs
ME Diamond Pushups

Rest 2′ between rounds

Conditioning:

8′ AMRAP –

5 Burpee Pullups

10 Alt. Leg V-Ups

then 10′ Mobility

ALLIGATOR ROLL

WOD: 03/03/2020

Core Strength:

Alligator Rolls –

3×10 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

3 Wall Climbs
ME Strict Pullups (wide-grip)

Rest 2′ between rounds

Conditioning:

8′ AMRAP –
1 Forward Roll

10 Pushups

then 10′ Mobility

Barbell

WOD: 02/03/2020

Strength:

Front Squat –

15′ to find your 8RM

Conditioning:

Team WOD of 3 –

For time of –

100 BS

100 FS

100 OHS

100 Lunges

100 Air Squats

Rx = 40/25kg

ARCHUPS

WOD: 27/02/2020

Core Strength:

TABATA Arch Hold

Gymnastics Strength:

4 Rounds for Quality of –

ME Ring Rows
ME Strict HSPUs
Rest 2′ between rounds

Conditioning:

For time of –
100 Arch-ups to Renegade Rows

then 10′ Mobility