WOD 180813

Aerobic Capacity-

3 Minutes AMRAP of each-
1- Row for calories
2- DB snatch 30/20kg
3- DU

rest 2 minutes

2 AMRAP of each-
1- Row for calories
2- DB snatch 30/20kg
3- DU

rest 2 minutes

1 Minute AMRAP of each-
1- Row for calories
2- DB snatch 30/20kg
3- DU

Cash out-

100 Russian twists 20/10kg

WOD 180812

Accessory work-

Super set of-
8/8 one arm DB clean & press (in lunge)
+
8/8 one arm KB RDL

Metcon-

8 RFT-
21 KBS 32/20kg
Run 100 met

WOD 180811

Part 1-

Find MAX weight for the complex-
Hang power clean
Hang squat clean
Push press (NO jerk)
Front squat

Part 2-

For time-
10 Muscle ups
20 Burpees
30 KBS
400 run
30 KBS
20 burpees
10 muscle ups

WOD 180810

Couples Metcon-

For time-
45 thrusters 40/30kg
45 pull ups
35 thrusters 40/30kg
35 pull ups
25 thrusters 40/30kg
25 pull ups
15 thrusters 40/30kg
15 pull ups
5 thrusters 40/30kg
5 pull ups

immediately into-
50-40-30-20-10
cal row
wall balls

WOD 180809

Strength-

8 sets of as many reps as possible of Strict pull ups followed by as many reps as possible of HSPU (strict or kip).
Rest 90-120 seconds.

Metcon-

For time-
21-18-15-12-9-6-3
T2B
Strict press 40/20kg

WOD 180808

Part 1-

EMOM 18-
1- 5 back squat ~80-80%
2- HRPU 20/15
3- Rest

Part 2-

For time-
50 burpee box jump overs

WOD 180807

Power-

Hang squat snatch- Find MAX of the day!!!

Metcon-

10 AMRAP-
1-2-3-4-5-6.. etc
Power snatch 60/40kg
OHS
DU (in 10's)

WOD 180806

Strength-

Snatch grip deadlift- 5-5-3-3-1-1

Metcon-

4 rounds for time-
21 DB hang clean & press (any press)
15 DB snatch
9 C2B

WOD 180805

Power & skill-

Find MAX weight for "Bear complex"
1 power clean
1 front squat
1 push press/jerk
1 back squat
1 behind the neck press/jerk

Metcon- 

"The chief"
Max rounds in 3 minutes of:
3 Power cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

WOD 180804

Part 1-

Hang power clean- 3-2-1-1-1
Hang squat clean- 1-1-1

Part 2-

12 AMRAP-
21 wall balls
4 bar muscle ups