WOD 210306

Core-

5 Super sets of-
45 seconds suitcase carry for each arm
20 AB mat sit ups.


Metcon-

20 AMRAP-
21 American KBS
15 wall balls
9 Box jumps
– EVERY break (for KBS/WB) = 5 Burpees

WOD 210305

Skill-

Bar muscle up..


Metcon-

"Open 18.3"

2 rounds for time of:
100 double-unders
20 overhead squats 50/35kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Scaled version-
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

WOD 210304

Lift-

Build heavy set of-
1 Power snatch
1 Squat snatch


Metcon-

5 rounds for time-
8 T2B
8 Hang power snatch 42.5/30kg
8 T2B
8 Strict presses

WOD 210303

Pull-

Australian pull ups- 5 sets of AMRAP.
– Use external weight if sets are more than 15 reps..


Metcon-

4 rounds of-
3 AMRAP, 2 Rest-
5 Strict pull ups
15 Deadlifts 60/40kg
20 Push ups
– Mix it however you want

– AMRAP of lateral burpees in the remaining time.

WOD 210302

Squat-

Front squat- 5-5-5-5-5


Metcon-

16 AMRAP-
80 Double unders
8 Hang squat clean 60/40kg
8/8 DB hang clean & jerk

WOD 210301

Lift-

Build heavy 1 rep CLUSTER.


Metcon-

In couples-
3 Minutes AMRAP, 1 minute rest-
1- Bike
2- Ground to OH 60/40kg
3- Bike
4- Clusters
5- Bike

* Count total reps/calories