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WOD 240524

 

Lift-

Build heavy Complex of "Mini DT"-
3 Deadlifts
2 HPC
1 Jerk

***

Metcon-

In teams of 2-

For time-
21-15-9-15-21
Deadlifts @100/65kg
Lateral burpees ovr bar

then-
9-15-21-15-9
HPC @60/40kg
Shoulder to OH

WOD 240523

 

Push-

Build heavy complex of-
1 Push jerk
1 Split jerk

***

Metcon-

4 rounds For time-
Run 200 meters with medball on shoulder
10 Strict presses @40/25kg
15 T2B

***

Endurance WOD-

in Teams of 2-

8 AMRAP-
2-4-6-8-10.. etc Shuttle runs (switch roles every 2 SR)
16 Sync' DB snatch
16 Box jumps

Rest 4 Minutes

Repeat!!!

Rest 4 minutes

Repeat again!!!

WOD 240522

 

Squat-

Complete 3 sets of 16 meters of Weighted walking lunges

***

Metcon-

3 rounds-
:90 sec' AMRAP for each station, :15 for transition-
– Wall balls
– Bike
– single arm "Devil press" @22.5/15kg
– Rest

WOD 240521

Pull-

Weighted pull ups- 3-3-3-3

***

Metcon-

In teams of 2-

20 AMRAP-
Row- 200-400-600-800-1000.. etc
4-8-12-16-20.. etc
strict pull ups
Floor press @60/35kg

WOD 240520

 

Lift-

Build heavy Complex of-
1 HPC
1 Low hang power clean
1 Power clean

Then-
EMOM 10-
1 Power clean
1 Hang squat clean
2-4 Lateral burpees over bar

***

Cash out-

Complete 300 DU
every stop = 10 sit ups

WOD 240519

 

Push & Core-

Complete 4 super sets-
8 Seated DB curl to press
8-16 Strict knees to chest

Then-
3 sets of 5-10 Box dips

***

Metcon-

For time-
10-9-8-7-6-5-4-3-2-1
DB hang clean & jerk @22.5/15kg
Box jump overs