WOD 190527

Couples Metcon-

3 RFT-
30 Burpees to target
30 Shoulder to OH 60/40kg
30 Power cleans
150 meters sled push

WOD 190526

Part 1-

EMOM 18-
Odd- 5 deadlifts ~70-80%
Even- 10 Hollow rocks / 30 seconds hollow/ 15 sit ups

Part 2-

6 RFT-
30 Air squats
5 Bar MU

WOD 190525

Strength

Strict press- 2-2-2-2-2

 

Metcon-

6 RFT-
Run 200 met
6 Front squats 80/50kg (of the floor)

WOD 190524

Part 1-

EMOM 16-
Odd- 5 Z- presses
Even- 8-12 T2B

Part 2-

For time-
30 DB snatches 30/20kg
300 DU
30 DB Snatches

WOD 190523

Skill-

Ring muscle ups..

Metcon-

18 AMRAP-
15 KBS- russian 32/20kg
12 HRPU
9 Strict pull ups
6 KB Box step overs

RX Club-

5 rounds for time-
75 DU
3 power cleans 90/50kg
9 HSPU
12 Box jump

WOD 190522

Strength-

Front squat- 1-1-1-1-1-1-1

Metcon-

Aphrodite games qualifier 19.1-

12 AMRAP-
10 Shoulder to OH 50/35kg
6 Front rack lunges
20 wall balls 10/6kg
6 Front rack lunges

WOD 190521

Olympic day..

Squat snatch- 3-3-2-2-1-1-1
Clean & jerk- 3-3-2-2-1-1-1

– Use the 2 sets of 3 reps as warm up..

Metabolic conditioning-

4 Rounds-
Run 200 meters
15 t2b

WOD 190520

Couples metcon-

For time-
21-18-15-12-9-6-3
D-ball over the shoulder 70/40kg

After every set-
100 Double under
7 Synchronized burpees

WOD 190519

Part 1-

Build heavy set of-
1 Power clean
1 Hang squat clean

Part 2-

10 RFT-
3 Power cleans 80/50kg
6 DB shoulder to OH 30/30kg

WOD 190518

Strength work-

Thrusters- 3-3-3-3-3-3

Metcon-

For time-
100 walking lunges
50 Strict Pull ups
100 Sit ups- Use ab mat
50 T2B