WOD 180817

Super core work-

10 sets of- 10 Pallof press (each side) + hollow hold for as many time as possible.
* No rest between p.press & hollow
* Rest 1 minute between sets!!

Metcon-

14 AMRAP-
2-4-6-8-10…
Squat clean 60/40kg
* 8 HSPU + 8 pull ups between sets

WOD 180816

Couples Metcon-

For time-
60 Deadlifts
AMRAP in 3 minutes- over the bar burpees (one at a time)
50 HPC
AMRAP in 4 minutes- Double unders
40 jerks
AMRAP in 5 minutes- row for meters
15 thrusters

RX= 70/45kg

WOD 180815

Part 1-

Complex of 1 behind the neck split jerk + 1 split jerk- 2-2-2

Part 2-

"Complex Fran"

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters 42.5/30kg
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Scaling-

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters

WOD 180814

Strength-

Front rack lunges- 3 sets of 8/8, 6/6, 4/4

Metcon-

"Core triplet"
3 rounds for time-
21 sit ups
12 T2B
9 Dball over the shoulder 60/40kg

WOD 180813

Aerobic Capacity-

3 Minutes AMRAP of each-
1- Row for calories
2- DB snatch 30/20kg
3- DU

rest 2 minutes

2 AMRAP of each-
1- Row for calories
2- DB snatch 30/20kg
3- DU

rest 2 minutes

1 Minute AMRAP of each-
1- Row for calories
2- DB snatch 30/20kg
3- DU

Cash out-

100 Russian twists 20/10kg

WOD 180812

Accessory work-

Super set of-
8/8 one arm DB clean & press (in lunge)
+
8/8 one arm KB RDL

Metcon-

8 RFT-
21 KBS 32/20kg
Run 100 met

WOD 180811

Part 1-

Find MAX weight for the complex-
Hang power clean
Hang squat clean
Push press (NO jerk)
Front squat

Part 2-

For time-
10 Muscle ups
20 Burpees
30 KBS
400 run
30 KBS
20 burpees
10 muscle ups

WOD 180810

Couples Metcon-

For time-
45 thrusters 40/30kg
45 pull ups
35 thrusters 40/30kg
35 pull ups
25 thrusters 40/30kg
25 pull ups
15 thrusters 40/30kg
15 pull ups
5 thrusters 40/30kg
5 pull ups

immediately into-
50-40-30-20-10
cal row
wall balls

WOD 180809

Strength-

8 sets of as many reps as possible of Strict pull ups followed by as many reps as possible of HSPU (strict or kip).
Rest 90-120 seconds.

Metcon-

For time-
21-18-15-12-9-6-3
T2B
Strict press 40/20kg

WOD 180808

Part 1-

EMOM 18-
1- 5 back squat ~80-80%
2- HRPU 20/15
3- Rest

Part 2-

For time-
50 burpee box jump overs