WOD 200620

Core-

4 sets of 10 "Renegade rows"


Metcon-

6 Rounds for time-
9 Sumo DLHP 50/30kg
6 Bar MU
30 DU


WOD 200619

Couples Metcon-

0:00-12:00-

Build heavy set of- "Bear complex"


12:00-30:00-

AMRAP-
2-4-6-8-10.. etc "Bear complex" 60/40kg
30 T2B

WOD 200618

Benchmark WOD-

"Barbara"

5 rounds for time-
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats

* 3 minutes rest between rounds

Scaling-

5 rounds for time-
12 Pull ups
18 Push ups
24 Sit ups
30 Air squats

WOD 200617

Core-

4 rounds-
20 Seconds Hollow hold
20 Seconds plank
20 Seconds side plank- L
20 Seconds side plank- R
40 Seconds rest.

Metcon-

16 AMRAP-
150 Run
3-6-9-12.. etc
DL 50/35kg
Shoulder to OH 50/35kg

WOD 200616

Metcon-

For time-
40 Wall balls
30 American KBS 32/20kg
20 Burpee pull ups
15 Bar Muscle ups
20 Burpee pull ups
30 American KBS 32/20kg
40 Wall balls

WOD 200615

Strength-

Z- press- 5-5-5-5

Metcon-

5 rounds of- 90 seconds work / 90 seconds rest-
75 Double unders
AMRAP of DB snatch 22.5/15kg

* Count total DB snatch..

WOD 200614

Metcon-

For time-
10-9-8-7-6-5-4-3-2-1
Ground to OH 60/40kg
Lateral burpees over bar



WOD 200613

Stamina-

6 Rounds-
Sprint 200 meters
45 Seconds plank
– rest 1 minute

Metcon-

10 AMRAP-
10 Wallballs
15 AB mat sit ups
20 "Mountain climbers"

WOD 200612

Strength-

10 minutes to Build heavy set of thruster

Metcon-

10 Rounds for time-
5 Deadlifts 100/65kg
10 HRPU
1 Legless rope climb

WOD 200611

Core-

EMOM 10-
Odd- 45 seconds hollow hold
Even- 45 seconds D-ball "Bear hug" 70/40kg

Scale-
Hollow hold > Plank
"Bear hug" > KB Goblet hold

Metcon-

5 Rounds for time-
20 DB hang clean & jerk 22.5/15kg
15 T2B
10 Burpees over DB