WOD 180827

Part 1-

Complex of-
5 strict press + 3 push press + 1 jerk
* 12 minutes to find MAX

Part 2-

14 AMRAP-
5 D-ball cleans 70/40kg
3 bar MU
1 legless rope climb
150 run

WOD180826

Part 1-

OHS- 3-3-2-2-1-1

Part 2-

For time, in Couples-
55 Deadlifts 100/50kg
55 cal row/50 cal bike
55 t2b
55 deadlifts

WOD 180825

Part 1-

"Death by (American) KBS"
Start with 3 reps in first minute,
add 3 reps every minute until failure.

Part 2-

For time-
15-12-9-6-3
one arm DB snatch
one arm DB lunge
T2B

WOD 180824

Power & speed-

High hang squat clean- Find MAX of the day.

Metcon-

6 AMRAP-
Thrusters 40/30kg
* every stop= 5 OTB burpees

rest 2 minutes

5 AMRAP-
Thrusters 50/35kg
* every stop= 5 OTB burpees

rest 2 minutes

4 AMRAP-
Thrusters 60/40kg
* every stop= 5 OTB burpees

WOD 180823

Strength-

Back squat- 10-8-6-4-2

Metcon

12 AMRAP-
30 shoulder to OH 40/20kg
20 HPC
100 met run with medball

RX WOD-

Part 1-

Every 2 minutes, 5 rounds-
1 power clean
1 power jerk
1 squat clean
1 split jerk
* work with ~85% of your MAX c&j

Part 2-

In couples-
16 AMRAP-
3 clusters 70/40kg (of the floor)
6 bar facing burpees
9 HSPU
* Alternate full rounds!!!

WOD 180822

Power

Find MAX of the day for the complex-
1 snatch high pull
1 power snatch
1 squat snatch

Metcon

"The red headed whity"
For time-
21 DB snatch (alt') 30/20kg
21 pull ups
15 DB snatch
15 chest to bar
9 DB snatch
9 bar muscle ups

WOD 180821

Barbell cycling-

every 2 minutes, for 4 rounds-
7 thrusters
6 push press
5 hang squat clean
* use ~ 60% of your lightest weight.

Metcon-

For time-
60 wall balls
120 DU
60 wall balls
120 DU

WOD 180820

Part 1-

In couples-
"Push pull"- 15 minutes work..
100 met sled push
50 inverted rows

Part 2-

In couples-
For time-
27-21-18-15-12-9-6-3 KB Sumo DLHP 32/20kg
15 KB facing burpees between sets

WOD 180819

Part 1-

Deficit DL- 3-3-3-3

Part 2-

5 RFT-
18 one arm DB shoulder to OH 30/20kg
32 met "Bear crawl"
32 met D-ball carry 70/40kg (drop ball to ground after 16 met)

WOD 180818

Strength-

Front squat- 3-3-3
OHS- 2-2-2

Metcon-

3 RFT-
12 OHS 50/30kg
12 Box jumps
24 HRPU