WOD 180625

Strongman-

In couples-
9 minutes for each task-
#1 16 meters D-Ball carry + 6 Stand to kneel + 16 meters D-Ball carry
#2 Strict pull ups ascending ladder

Couples Metcon-

For time-
100 DB Hang clean & press 30/20kg
* Partner holds 20/10kg plate OH

WOD 180624

Strength work-

Inverted rows– 5 sets of AMRAP
Clean & jerk- Build Heavy set of 5.

Metcon

"Copenhagen Ladder"
10 minutes AMRAP-
1 Clean & jerk 60/40kg
1 Burpee pull up
10 Double under

continue by adding 1 rep for the C&J, 1 rep for the pull up burpees & 10 reps for the DU.. for 10 minutes.

WOD 180623

Part 1-

Split jerk- Find MAX of the day..

Part 2-

For time-
50 Plate ground to OH
50 T2B
50 Plate facing burpees

Endurance WOD-

Part 1-
Learning Scaling-
1- Pull ups
2- T2B

Part 2-
10 Minutes AMRAP-
1-2-3-4-5… etc
Burpee box jump overs
Reverse rows

WOD 180622

Hero WOD Friday-

"Bulger"
10 rounds for time-
Run 150 meters
7 C2B
7 Front squat 60/40kg
7 HSPU

WOD 160821

Squat party-

OHS- 3-3-3
Front squat- 3-3-3
Back squat- 3-3-3

Metcon

3 rounds for time-
12 box jumps
9 burpee box jumps
6 muscle ups

WOD 180620

Power & technic-

Find MAX weight for the complex-
1 Snatch high pull
1 Power snatch
1 snatch high pull
1 squat snatch

Couples Metcon-

15 AMRAP-
24 deadlifts 70/40kg
200+200 run (in relay)
18 HPC
200+200 run (in relay)
12 jerks
200+200 run (in relay)

WOD 180619

Strength

Floating deadlift- 3-3-3-3


Metcon

For time-
18-15-12-9-6-3
DB snatch20/20kg
DB OH lunges

WOD 180618

Strength

8 thrusters @40/25kg
6 thrusters @50/30kg
4 thrusters @60/35kg
2 thrusters @70/40kg
1 thruster @80/45kg
2 thrusters
4 thrusters
6 thrusters
8 thrusters

Goal is to work UNBROKEN.. rest as needed, no more than 90 seconds.

Metcon

3 min AMRAP-
21 wall balls
15 air squats
9 C2B
* AMRAP of Double unders in the remaining time.

4 rounds in total, rest 1 minute between rounds.

WOD 180617

Power work-

Find MAX weight for the complex-
2 Hang power cleans
2 front squats
2 Jerks
2 front squats
2 Hang power cleans

Metcon

10 AMRAP-
3 Shoulder to OH 70/40kg
6 Burpee to target
9 push ups

WOD 180616

Part 1-

Find your Power clean & jerk MAX of the day!!!

Part 2-

30 Clean & jerk for time.
* Every minute on the minute- 3 over the bar burpees