WOD 190209

Strength-

Thrusters- 3-3-2-2-1-1

Metcon-

For time-
15-12-9
Thrusters 50/30kg
D-ball over the shouldres

WOD 190208

Part 1-

Build heavy set of the complex-
1 Hang power snatch
1 power snatch
1 squat snatch
* Goal is to touch & go..

Part 2-

For time-
33 DB snatches
33 Burpee box jump overs
33 DB snatches

RX= 30/20KG

WOD 190207

7 AMRAP-

7 HPC 60/40kg
7 over the bar burpees
7 C2B

2 minutes rest

6 AMRAP-

6 HPC 70/45kg
6 over the bar burpees
6 C2B

2 minutes rest

5 AMRAP-

5 HPC 80/50kg
5 over the bar burpees
5 C2B

2 minutes rest

For time- 21 thrusters 60/40kg

WOD 190206

Part 1-

6 Super sets of-
5 Bench press
5 D-ball squat
5 Weighted pull ups
* rest 90 seconds

Part 2-

12 AMRAP-
50 DU
3-6-9-12.. KB Sumo DLHP 32/20kg

WOD 190205

In couples-

20 AMRAP-
1 (15 met) DB OH lunges 30/20kg
10 T2B
100 met row
2-20-200..
3-30-400..
etc

Cash out- 1600 met run!!!

WOD 190204

Part 1-

Power clean- 3-2-1-2-3-2-1
* Must be "Touch & Go"
* 60 seconds rest.

Part 2-

4 rounds for time-
Run 400 met
5 squat cleans  80/55kg

WOD 190203

Part 1-

8 sets of-
3-8 strict HSPU, start with strict & comlpete the set with kip..
+
3-8 strict C2B (to the lowest point possible..
* rest 60-90 seconds between sets.

Part 2-

15 AMRAP-
12 HRPU
3 Bar muscle ups
24 Russian KBS 32/20KG
3 BMU

WOD 190202

Part 1-

Build heavy set for the complex, than 4 sets of-
3 Front squat
1 Jerk

Part 2-

For time-
21-15-9
Shoulder to OH 60/40kg
On DB step ups 22.5/15kg

Endurance WOD-

Part 1-
5 super sets sets of-
30 Meters double KB OH walk
AMRAP reverse raws

Part 2-
16 AMRAP-
21 thrusters 40/20kg
9 Burpee box jumps
10-20-30-40… etc Double unders

WOD 190201

"Couples Friday"

30 AMRAP-
30 Clean & jerks (50/60/70/80/90 for men, 30/35/40/45/50 for women)
4 x 150 meters sprints- in rely
20 Bar muscle ups
30 Burpees to target

WOD 190131

Part 1-

6 rounds-
Every 2 minutes- 3 floating DL's + 2-8 strict T2B

Part 2-

For time- 120 Plate ground to OH 20/10kg
Every 2 minutes- 7 burpees