WOD 210228

Midline-

5 sets of-
30 seconds work, 15 seconds rest-
D-ball "Bear hug"
Plank (may be weighted)
Overhead hold- using plate


Metcon-

7 Rounds for time-
8 DB step ups 30/20kg
4 D-ball clean 70/40kg
2 Rope climbs



WOD 210227

Pull-

Bent over rows- 8-8-8-8-8


Metcon-

For time-
10 rounds-
6 Sumo DLHP 50/35kg
6 Chin ups
– Every 2 minutes on the minute- 3 Lateral burpees

WOD 210226

Volume day

Part 1-

Build heavy hang power snatch.


Part 2-

For time-
75 Hang power snatches 30/20kg
75 T2B
75 HRPU




WOD 210225

Push-

5 super sets of- 8 strict high pulls + 8 strict presses


Metcon-

16 AMRAP-
21 DB hang clean & jerk 22.5/15kg
15 Pull ups
9 "Devil press"
3 Bar muscle ups

WOD 210224

Lift-

Build heavy complex of-
1 power clean & jerk
1 squat clean & jerk


Metcon-

5 rounds for time-
9 Hang Power cleans 70/45kg
6 Jerks
30 Double unders

WOD 210223

Squat-

Back squat- 8 sets of 1 rep.


Metcon-

For time-
3-6-9-12-15-18-21
American KBS 32/20kg
Goblet squat
Sit ups