WOD 200118

Strength work-

Front rack lunges- 5/5 x 6 sets

Metcon-

For time-
30 Hang power clean 70/45kg
40 DB snatch 22.5/15kg
30 Front squats

WOD 200117

Team WOD-

"Jackie the III"
In teams of 3-
5 rounds-
1000 meters row
50 Thrusters 20/15kg
30 Australian pull ups

* Every 3 Minutes- 12 Burpees over rower

WOD 200116

Strength-

Push press- 5-5-5-5-5

Part 2-

4 Rounds for time-
8 DB Hang clean & jrk 30/20kg
3 Bar MU
8 Gobles sqt 30/20kg
3 Bar MU

RX WOD-

"Mid Atlantic CrossFit Championship"
1 Round-
150 DU
30 Thrusters 42.5/30kg
30 C2B

2 Rounds-
75 DU
15 Thrusters 50/35kg
15 C2B

3 Rounds-
50 DU
10 Thrusters 60/40kg
10 C2B

WOD 200115

Part 1-

Pause (knees) Deadlift- 3-3-3-3

Part 2-

In couples, 6 Rounds for time-
12 Deadlifts 100/65kg
30 DU- each
8 Synchro Burpees
30 DU- each

WOD 200114

Bodyweight work-

5 Super Sets of-
20 L-sit overs
2 Legless rope climbs

Metcon-

14 AMRAP-
21 Ground to OH 20/10kg
15 OH lunges
9 T2B

WOD 200113

Hero WOD- "Daniel"

For time-
50 pull ups
400 Meters run
21 thrusters 42.5/30kg
800 meters Run
21 thrusters
400 run
50 Pull ups

Scale #1
25 pull ups
400 Run
21 thrusters 25/15kg
800 Run
21 thrusters
400 run
25 pull ups

Scale #2
25 pull ups
200 Run
21 thrusters 25/15kg
400 Run
21 thrusters
200 run
25 pull ups

WOD 200112

Weightlifting-

Build heavy 1 rep sqt clean (~85%)

Then-
1 Sqt clean every 30 seconds x 8 sets (4 minutes work)

Conditioning-

10 AMRAP-
25 Russian KBS
15 HRPU
5 Burpee roll ups

WOD 200111

Strength work-

Push press- 5-5-5
Push/split jerk- 2-2-2

Metcon-

14 AMRAP-
2-4-6-8-10.. etc
Sumo DL high pull 40/25kg
Double unders

WOD 200110

Part 1-

D-ball clean Technic..

Part 2-

3 Rounds-

3 AMRAP-
Row / Bike for calories

rest 1 Minute

3 AMRAP-
3 D-ball clean 60/40kg
12 Air sqts

1 minute rest

3 AMRAP-
9 HRPU
12 AB mat sit ups

WOD 200109

Part 1-

Z-press- 5-5-5-5

Part 2-

10 Rounds for time-
12 Wall balls
9 T2B
16 Meters "Bear crawl"

RX WOD-

For time-
12-10-8-6-4-2
Sqt snatch 60/40kg
Burpees Over bar
Bar Muscle ups