WOD 200108

Part 1-

Build Heavy set of-
1 Hang power snatch
1 OHS
1 Hang sqt snatch

Part 2-

For time-
3-6-9-12-15-18
DB snatch 22.5/15kg
Burpee box jumps

WOD 200107

Body-weight Capacity-

5 Sets of-
AMRAP of HSPU
AMRAP of T2B
* Rest 90-120 seconds between sets

Metcon-

15 AMRAP-
60 DU
3 Rounds of "Cindy"

WOD 200106

Heavy day-

10 Super sets-
3 Deadlifts
AMRAP of Rings push ups

* Rest 90-120 seconds between sets

Metcon-

50 DB hang clusters for time.. alternating
RX= 22.5/15kg

WOD 200105

Capacity-

Every 2 Minutes, 6 Rounds- AMRAP of Pull ups
* Accumulate as many pull ups as possible

Metcon-

3 AMRAP, 1 rest- 5 rounds-
10 HPC & jerk 50/30kg
10 Gobles sqt 32/20kg

WOD 200104

Part 1-

Back squat- 5-5-5
Front squat- 3-3-3
OHS- 1-1-1

Part 2-

10 AMRAP-
6 "Devil presses" 22.5/15kg
5 Burpee pull ups
40 DU

WOD 200103

For Most repetitions-
One minute work / 30 seconds rest- 7 rounds.
1- Cal Row
2- Wall balls
3- Hang power clean 60/40kg

WOD 200102

Metcon-

For time-
1 Deadlift 140/85kg
9 T2B
15-12-9-6-3-6-9-12-15 Burpees

WOD 200101

Part 1-

Build Heavy set of-
1 Power snatch + 1 Hang sqt snatch

Part 2-

10 Rounds for time-
3 Power snatches 50/30kg
3 Bar MU

WOD 191231

Part 1-

5 Super sets of-
3 Floor presses
9 Floor wipers
3 Floor presses


Part 2-

In couples-
14 AMRAP-
40 Doubles- each
5-10-15-20-25.. etc Push presses- each 20/15kg
* one partner must hold KB in rack position 24/16kg

WOD 191230

Part 1-

Build heavy complex of-
1 HPC
1 Hang sqt clean
1 jerk
1 front sqt

Part 2-

For time-
12-10-8-6-4-2
Hang sqt clean 60/40kg
Shoulders to OH
T2B