WOD 181204

Part 1-

Strict pull ups- 50 in total.

Part 2-

4 Rounds for time-
16 American KBS 32/20kg
32 meters walking lunges
16 American KBS
32 meters "Bear crawl"

WOD 181203

Part 1-

Hang power clean- Find your 2 reps MAX of the day.

Part 2-

"Criss cross"
15 AMRAP-
30 DU
15 Power cleans 50/30kg
30 DU
15 T2B

WOD 181202

In teams of 3-

7 AMRAP-
50 back squats @60/40kg
50 Back squats @80/50kg
AMRAP of back squats @100/60kg

rest 3 minutes

7 AMRAP-
50 Strict press @40/25kg
50 push press @60/35kg
AMRAP of S2OH @80/45kg

rest 3 minutes

7 AMRAP-
50 Deadlifts @80/50kg
50 Deadlifts @100/60kg
AMRAP of deadlifts @120/70kg

WOD 181201

Part 1-

Thrusters- 5-4-3-2-1
* Of the floor!!

Part 2-

For time-
18-15-12-9-6-3 HPC 50/30kg
15 wall balls after every set

WOD 181130

Couples WOD-

5 Rounds for time-
50 Wall balls
25 D-ball over the shoulder 60/40kg
1250 meters row

WOD 181129

Strength work-

"Push & pull"
6 sets of-
5 floor presses + 2 rope climbs

Metcon-

12 AMRAP-
7 Shoulder to OH 60/40kg
7 Front squat
14 T2B

WOD 181128

Strength-

OHS- 3-3-3-3-3
* 3 seconds pause at bottom

Metcon-

4 Rounds for time-
5 DB snatch lunge- right arm 30/20kg
5 DB snatch lunge- left arm
10 Box jump overs

WOD 181127

Strength & technic-

Push press + jerk (any)
5 sets of- 5+1

Metcon-

15 AMRAP-
50 DU
1-2-3-4… etc Of HSPU
7 strict pull ups

WOD 181126

Power-

EMOM 12- 1 "super heavy" power clean
* use first 3-5 reps as warm up.. than become a power clean monster!!!!

Metcon-

"Just me and my bumper plate"
For time-
50 Plate- ground to OH 20/15kg
40 "Plate hug" squats
30 Plate sit ups
20 side to side push ups
10 "Plate carry burpees"

* This one is gonna be fun 🙂

WOD 181125

Part 1-

8 rounds for quality-
5/5 Landmine press
32 meters D-ball carry

Part 2-

3 RFT-
10 Deadlift burpees 100/65kg
4 Bar MU
200 meters run