WOD 191207

Part 1-

Strict press- 3-3-3-3

Part 2-

For time-
30 Thrusters 50/35kg

rest 2 minutes

60 Pull ups

rest 2 minutes

300 DU

WOD 191206

Strength-

Snatch grip deadlift- 5-4-3-2-1

Metcon-

10 AMRAP-
2 power snatch 50/35kg
1 squat snatch
3-6-9-12-15.. etc- Air squat

WOD 191205

Part 1-

Hang power clean- 5-4-3-2-1
* Add weight from set to set

Part 2-

"The chief is dead"
5 rounds of 4 minutes AMRAP, 1 minute rest between rounds-
3 Power clean 60/40kg
6 Push ups
9 Squats
12 Deadlfts

WOD 191204

Hero WOD- "White"

5 rounds for time-
400 meters run
21 DB OH lunges 22.5/15kg
10 T2B
3 rope climb

WOD 191203

Couples WOD-

8 AMRAP-
10 D-ball cleans 60.40kg
20/17 cal row

rest 2 minutes

8 AMRAP-
20/17 cal row
15 HSPU

rest 2 minutes

8 AMRAP-
15 HSPU
10 D-ball cleans

WOD 191202

Core-

5 sets-
Side plank rows- 10 each side

Mecton-

For time-
20 box jump burpees
200 DU
15 box jump burpees
150 DU
10 box jump burpees
100 DU
5 box jump burpees
50 DU

WOD 191201

Part 1-

Every 90 seconds, for 10 rounds-
1 power clean + 1 sqt clean + 1 jerk
– goal is to climb to 85% of RM1

Part 2-

In a 5 minutes window- accumulate as many seconds as possible- Overhead hold @60/40kg

WOD 191130

Strength-

5 Seconds Pause front squat

Metcon-

"Open 16.1"
20 AMRAP-
8 Overhead lunges 42.5/30kg
8 Burpees over bar
8 C2B
8 Overhead lunges

WOD 191129

Power-

Snatch complex-
1 Hang power snatch
1 OHS
1 Power snatch
1 OHS

Sprint Metcon-

For time-
80 DU
40 DB snatch 22.5/15kg
20 T2B

WOD 191128

Part 1-

Split jerk- find your 2 rep MAX of the day..

Part 2-

For time-
200 Meters run
21 Thrusters 42.5/30kg
200 meters run
21 HPC
200 run
21 Deadlifts
200 meters run
21 thrusters
200 meters run
21 Bar facing burpees
200 meters run

RX WOD-

For time-
10 rounds-
4 Bar MU
3 DL
2 HPC
1 jerk

RX= 85/50kg