WOD 200220

Part 1-

Overhead squat- 5-5-3-3-1-1

Part 2-

For time-
60 DU (every break= 5 burpees)
1-2-3-4-5 rope climbs

WOD 200219

Core

8 sets of-
30 Seconds D-ball hold
12 Pull through 32/20kg

Metcon-

12 AMRAP-
2-4-6-8-10-12… etc-
DB hang clean & jerk 30/20kg
Burpee box jump overs

WOD 200218

EMOM 30-

1) 3 squat clean- 60/40-60/40-70/45-70/45-80/50-80/50-90/55-90/55-100/60-100/60
2) 6 strict HSPU
3) 9 C2B

Scaling
1) Less weight..
2) Kipping HSPU > 6 DB Z press
3) 9 Pull ups > 12 Ring rows

WOD 200217

Part 1-

HPC- Build your MAX of the day..

Part 2-

For time-
2 rounds-
20 HRPU
15 T2B
3 Deadlifts 120/75kg

3 Rounds-
15 HRPU
10 T2B
2 Deadlifts

4 Rounds-
10 HRPU
5 T2B
1 Dealift

WOD 200216

Strength work-

5 sets of-
1 Strict press
3 Push press
1 Jerk

Metcon-

10 Rounds of-
3 Shoulder to OH 70/45kg
15 Air squats

WOD 200215

Part 1-

5 Super sets of-
8 HSPU
8 Strict C2B

Part 2-

In couples-
8 x 200 meters relay run
40 DB "Devil press" 45/30kg
8 x 200 meters relay run

WOD 200214

Part 1-

Back squat- 5-5-5
Front squat- 3-3-3
Overhead squat- 1-1-1

Part 2-

3 rounds for time-
30 Wall balls
20 American KBS
10 Burpee pull ups

WOD 200213

Strongman-

5 Sets of 16 meters farmer carry + 16 meters D-ball carry

Metcon-

4 rounds for time-
6 D-ball clean 70/40kg
12 T2B
200 meters run


WOD 200212

Part 1-

5 Super sets of-
5 Weighted pull ups
5/5 Pistol squats

Part 2-

For time-
100-80-60-40-20 DU
20 HRPU
20 Plate G2OH 20/15kg

WOD 200211

"Heavy day"

EMOM 20-
Odd- 3 Sqt cleans 80/45kg
Even- 1 seated legless rope climb