WOD 190130

Part 1-

Tabata this- 8 rounds-
20 seconds- D-ball carry
10 secs REST
20 seconds- Hollow
10 secs REST

Part 2-

15 AMRAP-
3 KB (in rack position) squats 32/20kg
3 KB presses (any)- right
3 KB (in rack position) squats
3 KB presses (any)- left
30 DU
2-4-6-8-10.. etc.. strict weighted (medball- 10/6kg) pull ups

WOD 190129

Part 1-

Strict press- Find your RM1

Part 2-

For time-
400 met run
2 rounds of: 12 C2B + 12 thrusters 40/30kg
400 met run
2 rounds of- 6 bar MU + 12 front squats

WOD 190128

Part 1-

EMOM 20-
Odd- 1 back squat- Goal is to build a "Close to RM1" weight throughout sets..
Even- 30 seconds Hollow

Part 2-

7 AMRAP-
35 DU
3-6-9-12-15.. etc.. American KBS 32/20kg

WOD 190127

Part 1-

Build heavy set of 1 Power snatch.

Part 2-

For time-
40 Box jump overs
30 Power/muscle snatches 30/20kg
20 Burpees to target
30 power/muscle snatches
40 Box jump overs

WOD 190126

Part 1-

5 Super sets-
3-8 wide grip pull ups- strict. use weight if needed
3-8 Landmine presses each arm
* rest 1 minute between sets

Part 2-

16 AMRAP-
Run 400 met
5 deadlifts 100/65kg
10 Ring dips

Endurance WOD-

Part 1-

Super set of-
5 DB Z-presses- 3 seconds pause on top
5/5 One leg RDL
20 seconds Hollow

Part 2-

4 RFT-
5 HRPU
15 sumo DLHP 32/20kg
5 HRPU
9 T2B
5 HRPU
210 Met row- as fast as possible 

WOD 190125

Couples Friday-

0:00-15:00-
Build as heavy as possible Power clean & jerk

15:00-35:00- AMRAP
21 T2B
15 Front squats 80/50kg
9 Synchro bar facing burpees
1-2-3-4-5… etc rope climbs

WOD 190124

Part 1-

Build Heavy set of- 2 squat snatches

Part 2-

5 RFT-
50 DU
1-2-3-4-5 Rounds of "Cindy"

RX WOD-

In couples-
For time-
10-9-8-7-6-5-4-3-2-1 
D-ball Clean + 15 met carry
2 DB's snatch 22.5/15 each arm
1000-900-800-700-600-500-400-300-200-100 met row

WOD 190124

Part 1-

5 Super sets of-
5 Heavy sumo DL high pull
3-8 strict T2B

Part 2-

14 AMRAP-
15 DB hang C&J 30/20kg
5 Burpees
15 ab mat situps
5 burpees

WOD 190122

Part 1-

Strict press- 5-5-3-3-1-1

Part 2-

In couples-
15 AMRAP-
5-10-15-20-25… etc
Wall balls
1-2-3-4-5.. etc
15 meters shuttle runs

WOD 190121

Part 1-

15 minutes to build heavy complex-
1 power clean
1 power clean & jerk
1 thruster

Part 2-

For time-
200 met run
1-2-3-4-5 Complexes 60/40kg