WOD 210222

Core-

Deadbugs using roller- 4 sets of 10 reps each side


Metcon-

4 rounds of- 3 AMRAP, 1.5 rest-
17 wall balls
7 Burpee box jumps
AMRAP of DB snatch in the remaining time 22.5/15kg

WOD 210221

Pull-

4 super sets for time-
10-15 DB bent rows
AMRAP of chin ups


Metcon-

For time-
30-25-20-15-10-5
Sumo DLHP 40/25kg
HRPU
– Every 2 minutes 4 Burpees

WOD 210220

Push-

Strict press- 3-3-3
Push press- 2-2-2
Jerk (any)- 1-1-1


Metcon-

12 AMRAP-
21 Thrusters 40/25kg
15 Hang power clean
9 T2B

WOD 210219

Lift-

Build heavy 3 rep Deadlift


Metcon-

In couples, For time-

10-9-8-7-6-5-4-3-2-1-
Deadlifts 120/75kg
Synchronized bar facing burpees
Bar Muscle ups

WOD 210217

Core-

6 Rounds of-
30/30 seconds of suitcase carry- AHAP
15 + 15 meters of D-ball bear hug carry
15 AB mat sit ups


Metcon-

12 AMRAP-
10 DB snatch & Lunge 22.5/15kg
10 DB shoulder to OH
40 Double unders