WOD 190325

Part 1-

"Abs attack"
For quality-
20 Strict T2B
30 T2B
40 weighted sit ups
50 Hollow rocks

Part 2-

12 AMRAP-
10 Devil presses 30/20kg
8 shuttle runs

WOD 190324

Part 1-

EMOM 10-
Odd- 21 American KBS
Even- Rest

Part 2-

3 rounds for time-
100 Double unders
25 Box jump overs

WOD 190322

Part 1-

Build heavy set of the complex-
1 power clean
1 Hang power clean
1 squat clean
1 Hang squat clean

Part 2-

5 AMRAP-
8 shoulders to OH 60/40kg
4 burpees
1 rope climb

1 minute rest

4 AMRAP-
6 shoulders to OH
3 burpees
1 rope climb

1 minute rest

3 AMRAP-
4 shoulders to OH
2 burpees
1 rope climb

WOD 190321

Couples Metcon-

30 AMRAP-
Run 400 net
50 wall balls
25 D-ball clean 60/40kg
150 met D-ball carry (10 x 15 meters)

WOD 190320

Strength-

Tempo front squat- 5-4-3-2-1
* המטרה לרדת לסקווט ולעצור בקצב איטי ואחיד, ללא עצירה בחלק התחתון

Metcon-

For time-
2-4-6-8-10-12-14
DB hang clean & jerk 30/20kg
C2B



WOD 190319

Open 19.4

For time-
3 rounds of-
10 snatches
10 bar facing burpees

3 minutes rest

3 rounds of-
10 Bar muscle ups
12 bar facing burpees

RX weights- 42.5/30kg

Scaling-
Snatches- less weight
Bar muscle ups > C2B > pull ups

WOD 190318

Part 1-

Build 1 rep MAX of squat clean thruster (Cluster)

Part 2-

20 AMRAP-
7 Clusters 50/35kg
200 met run

WOD 190317

Part 1-

EMOM 18-
1- 3 Deadlifts ~85%
2- Row 15/12 cals
3- 12 T2B

Part 2-

For quality-
40 OH DB sit ups
30 shoulder taps
20 roll ups
10 strict T2B

WOD 190316

Part 1-

Find your MAX height box jump..

Part 2-

For time-
150 DU
5 rounds of "Cindy"
21 burpees
5 rounds of "Cindy"
150 DU

WOD 190315

Skill / Core-

For Skill- perfecting the T2B kip..
For Core- 5 sets of- 5 strict T2B+ 10 kipping T2B

Metcon-

"Tyler"
5 rounds for time-
7 Muscle ups
21 Sumo DLHP 42.5/30kg

Scaling
Muscle ups- Bar MU > Strict C2B > Strict pull ups
SDLHP- less weight