WOD 200804

O-weightlifting-

Build heavy set of-
1 Power snatch
1 Squat snatch

Metcon-

For time-
12-10-8-6-4-2-
Power snatches 50/30kg
Bar facing burpees

WOD 200803

Squat-

Front squat- 5-5-5-5-5

Metcon-

in 2:00 window-
run 200 meters
AMRAP of wall balls in the remaining time

4 sets, 90 seconds rest between rounds.
– Count total wall balls.

WOD 200802

Pull-

EVERY 2 minutes, for 5 sets- AMRAP of L- Chin ups

Scaling- AMRAP of-
– Elevated knees
– Chin ups

Metcon-

5 rounds for time-
10 DB hang clusters 22.5/15kg, alternating
10 HRPU
50 Double unders

WOD 200801

Strength-

Strict press- 5-5-5
Push press- 3-3-3
Power jrk- 1-1-1

Metcon-

For time-
100 Air squats
50 Strict pull ups
30 Shoulder to OH 60/40kg

* You can mix it all..

WOD 200731

Weightlifting-

Build Heavy set of-
2 Hang power clean
1 Hang squat clean

Metcon-

5 Rounds for time-
12 HRPU
8 HPC 60/40kg
4 Bar Muscle ups

WOD 200730

Couples Metcon-

24 AMRAP-
20 Toes to bar
10 D-ball clean 70/40kg
5-10-15-20-25… etc Cals on bike

WOD 200729

Strength-

Back squat- 3-3-3-3-3-3

Metcon-

3 Rounds for time-
15 Box jumps
12 Box DB step ups
9 DB Snatch
6 Burpees
3 Burpee box jump

WOD 200728

Strength-

Z-press- 5-5-5-5-5

Metcon-

7 rounds for time-
7 Strict pull ups
7 Push presses 60/40kg

WOD 200727

Weightlifting conditioning-

Every 30 seconds for 30 (!!!) sets-
1 Squat clean & jerk
* Choose one weight for all sets.

Cash out-

5 sets of- 30/30 seconds + 30 rest-
Suitcase carry

WOD 200726

Core-

KB pull through– 3 sets of 8/8 pulls

Metabolic conditioning-

3 rounds for time-
90 Double unders
21 Toes to bar
12 Deadlifts 120/75kg