WOD 210914

Olympic Day-

3 sets of- 3 Position Power Snatch

5 Attempts to Build MAX of the day- Squat snatch

3 sets of- 3 Position Power Clean & jerk

5 Attempts to Build MAX of the day- Squat clean & jerk

WOD 210913

Squat-

Build your MAX of the day of Back squat.


Metcon-

10 Rounds for time-
Run 150 meters
3 Back squats @85% (of part 1)
10 Push ups


StrengthCon-

For Quality-
9-7-5-
Sqt clean & jerk 80/50kg
Bar Muscle ups

rest 2 minutes

9-7-5-
Sqt clean & jerk 60/40kg
C2B

rest 2 minutes

9-7-5-
Sqt clean & jerk 40/25kg
Strict pull ups

WOD 210912

Pull-

Weighted Chin ups- 5-3-3-1-1-1


Metcon-

Partner WOD-

6 AMRAP-
8/6 Cal bike
4 "Devil presses" 22.5/15kg

rest 3 Minutes

6 AMRAP-
8/6 Cal row
4 Strict pull ups

– I go, you go format- Alternate FULL ROUNDS!


WOD 210911

Press-

Strict press- 5-3-1
Push press- 5-3-1
Jerk- 1-1-1


Metcon-

For time-

Run 400

3 rounds of-
15 DB hng clean & jerk 22.5/15kg
15 DB thrusters

Run 400

WOD 210910

Lift-

EMOM 10-
Odd- 1 Hang power snatch + 1 Low hang power snatch + 1 power snatch
Even- 3 Squat snatches


Metcon-

100 Snatches (any variation) 20/15kg
– Every 2 minutes- 5 Burpees over bar (include 0:00)

WOD 210909

Core-

4 super sets of-
30 Meters farmer carry (Go heavy)
30 Seconds Hollow hold
30 Seconds plank


For time-

4 Rounds-
5 Pull ups
10 Push ups

30 HPC 60/40kg

4 Rounds-
5 Pull ups
10 Push ups

30 Deadlifts 80/50kg