WOD 190920

Part 1-

Build heavy rep of Clean & jerk

Part 2-

For time-
"Grace"
60 Bar facing burpees

"Grace"= 30 clean & jerk for time.
RX= 60/40kg

WOD 190919

Gymnastics-

Handstand progressions..

1) 8 sets of 16 shoulder taps- using wall/box
2) 8 sets of- 1-2-3-4-5-6-7-8 steps to the wall
3) 8 sets of 8 meters HSW
4) Stairs walk

Metcon-

10 AMRAP-
15 air squats
2-4-6-8-10-12-14.. etc Shoulders to OH 60/40kg

WOD 190918

Part 1-

Floating deadlifts- 5-5-5-5

Part 2-

in couples-
8 x 150 meters relay run
60 Sumo DLHP 50/35kg
8 x 150 meters relay run

WOD 190916

Strength-

Every 90 seconds, 5 rounds
– 5 Back squats

Metcon-

For time-
20 "Devil presses" 22.5/15kg
400 met run
30 DB OH lunges
400 met run
20 "Devil presses"

WOD 190915

Part 1-

Build heavy set of 3 Hang power snatches..

Part 2-

4 rounds, For total reps-

1 minute wall balls
1 minute Row for calories
1 minute Hang power snatches
1 minute rest

WOD 190914

Strength-

Super set of-
10 Barbell bent over rows
8/8 One leg romanian DL

Metcon-

4 Rounds for time-
21 American KBS
15 wall balls
9 strict pull ups

WOD 190913

Core-

20 work / 10 rest- 16 rounds, alternating-
* D-ball bear hug walk around
* AB mat sit ups

Metcon-

In couples-
16 AMRAP-
6 KB Clean & jerk 24/16kg
3 D-ball clean
1 Rope climb
* Alternate full rounds..

WOD 190912

Strength

Front squat- 5-5-3-3-1-1-1

Metcon-

14 AMRAP-
55 Deadlifts 60/40kg
33 T2B
111 Double unders

*****

RX WOD-

Skill-
rings muscle ups

Metcon-

"Open 19.4"
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

WOD 190911

Weightlifting-

Build heavy set for the complex-
1 Hang squat snatch
1 squat snatch

Metcon-

10 Rounds for time-
6 DB snatches 22.5/15kg
1-2-3-4-5-6-7-8-9-10 Over the DB burpees

WOD 190910

Weightlifting-

Build heavy complex of-
1 Hang squat clean
2 Front squats
1 Jerk

Metcon-

12 AMRAP-
2-4-6-8-10.. etc
Thrusters 40/25kg
Burpee C2B