WOD 200630

Part 1-

Build heavy Complex of-
1 Hang power clean
1 low hang power clean
1 power clean

Part 2-

14 AMRAP-
1-2-3-4-5.. etc, Deadlift 140/85kg
15 Pull ups
10-20-30-40-50.. etc, Double unders

Scaling-
– Deadlift- less weight
– Pull ups- 12 > 9 > 6
– DU- x2 Single unders

WOD 200629

In teams of 3-

30 Minutes AMRAP-
750/650 meters row
15 Over the rower synchronized burpees
150 Meters sled push- Body weight
150 Farmer carry 100/64kg

1st place- 3 burpees
2nd place- 15 burpees
3rd place- 30 burpees
4th place- 45 burpees
5th place- 60 burpees
6th place- 75 burpees

WOD 200628

Strength-

6 sets of-
1 Split stance press
2 split jerks

Metcon-

For time-
18-15-12-9-6-3
DB hang clean & jerk 22.5/15kg, Alt'
DB box step overs

WOD 200627

Couples WOD-

5 rounds for time-
10 D-ball over the shoulder 60/40kg
25 Chest to bar
150 D-ball carry

WOD 200626

Strength-

EMOM 10-
3 Deadlifts + 9 Push ups

Metcon-
3 rounds for time-
25 Russian KBS 32/20kg
25 sit ups



WOD 200625

Strength-

Back & front squat MIX-
5-2-5-2-5-2 (B-F-B-F-B-F)
* Goal is to use same weight for both..

Metcon-

10 AMRAP-
5 push presses 60/40kg
5 Strict chin ups
5 Lateral burpees

WOD 200624

Body weight-

5 Super sets of-
10 HSPU
8 Strict T2B
6/6 pistol squats
* rest 90 seconds between sets

Metcon-

For time-
40 DB snatch 22.5/15kg
Run 800 meters

WOD 200623

Weightlifting-

Build heavy set of "C&J complex"-
1 power clean
1 squat clean
1 jerk

Metcon-

12 AMRAP-
1-2-3-4-5.. etc- "C&J complex' 70/45kg
30 DU

WOD 200622

Conditioning-

6 rounds-
1 Minute AMRAP of each, 1 minute rest between rounds-
1) Box jump overs
2) Row foe calories
3) "Devil presses"- 40/25kg
4) Rest

* Count total points- 1 rep/calorie = 1 point.

WOD 200621

Strength-

Hang power clean- Find your 1 rep MAX of the day!!!

Couples Metcon-

3 rounds for time-
88 Wall balls
44 Hang power clean 60/40kg
22 Synchronized bar facing burpees