WOD 190122

Part 1-

Strict press- 5-5-3-3-1-1

Part 2-

In couples-
15 AMRAP-
5-10-15-20-25… etc
Wall balls
1-2-3-4-5.. etc
15 meters shuttle runs

WOD 190121

Part 1-

15 minutes to build heavy complex-
1 power clean
1 power clean & jerk
1 thruster

Part 2-

For time-
200 met run
1-2-3-4-5 Complexes 60/40kg

WOD 100112

Part 1-

Back squat- 5-5-3-3-1-1

Part 2-

For time-
15-12-9-12-15
DB snatch 30/20kg
Box jumps

WOD 190119

Part 1-

Hang power clean- 5 sets of 5 reps

Part 2-

For time-
80 KBS
60 T2B
40 HRPU
20 KB clean & jerk

RX weights= 32/20kg

Endurance WOD-

Part 1-
4 Super sets of-
5 Push presses + 5 Pull ups (use weight if needed)

Part 2-
3 AMRAP, 1 rest- 4 rounds-
30 DU
10 KB thrusters (2 KB's)
3 burpees to target

WOD 190118

"G.I Jane got abs.."

10 Rounds of-
10 burpee pull ups
10 weighted sit ups 20/10kg

WOD 190117

Part 1-

5 Super sets of-
5 Z-presses
&
3-6 as high as possible strict Chest to bar

Part 2-

14 AMRAP-
10 DB hang squat clean 30/20kg
2×15 meters D-ball carry
1-2-3-4-5.. etc burpees to target

WOD 190116

Part 1-

Pause deadlift (at knees)- 5-5-3-3-3

Part 2-

10 rounds for time-
10 HRPU
5 HPC 70/40kg

WOD 190115

Strength-

Back squat- 8-8-5-5-3-3

Metcon-

12 AMRAP-
7 Shoulder to OH 60/40kg
7 T2B
10-20-30-40.. etc Double unders

WOD 190114

Part 1-

Find MAX weight for the complex of-
1 Hang power snatch
1 Low hang power snatch (below knees)
1 Power snatch

Part 2-

In couples-
For time-
45 Power snatches 40/30kg
45 OHS
30 Power snatches 60/35kg
30 OHS
15 Power snatches 70/40kg
15 OHS

WOD 190113

Part 1-

4 sets of 10 Pallof press each side.
* Use rest time to build squat clean workload..

 

Part 2-

3 sets of-
3 min AMRAP- burpee pull ups
2 min AMRAP- squat clean 60/40kg
1 min AMRAP- Double unders

rest 2 minutes between sets