WOD 180610

Power & Strength-

Complete the following tasks-
Push press- 50 reps
Strict weighted pull ups- 50 reps
Sled push- 200 met
* You decide how many sets & reps you need in order to complete all tasks.
* No mixing tasks, finish one before moving to the next one.
* Goal is to go HEAVY.. so go HEAVY.

Metcon

8 AMRAP-
16 DB snatch
8 DB facing burpees

WOD 180609

Strength

Find MAX weight for the complex-
1 front squat
1 thruster
1 push press
* Try to touch & go

Metcon

14 AMRAP-
32 met "Bear crawl"
21 wall balls
12 pull ups

WOD 180608

Power & technic-

Find MAX weight for the complex-
1 hang power snatch
1 power snatch
1 squat snatch
* try to touch & go

Metcon

"Nancy"
5 rounds for time-
400 met run
15 OHS 42.5/30kg

WOD 180607

Strength

Back squat- 50 reps

RX weight- 100/65kg
* find weight that is good for 5-8 reps in the first sets
* Time cap- 17 minutes

Metcon

For time-
250 double unders
25 Box jump overs
25 burpees to target
25 box jump overs
250 double unders

WOD 180606

Power & speed-

High hang squat snatch- Find your MAX of the day..

Metcon

"Couples Jackie"
16 Minutes AMRAP-
1000 met row / 750 met bike
50 thrusters 20/15kg
30 pull ups

WOD 180605

Power

Find MAX weight for the complex-
1 strict press
2 push presses
3 jerks

Metcon

For time-
40 KBS 32/20kg
15 T2B
30 KBS 32/20kg
15 T2B
20 KBS 32/20kg
15 T2B
10 KBS 32/20kg
15 T2B
immediately into- 200 met OH KB walk

WOD 180604

Couples Metcon-

For time-
800 met run
70 thrusters 50/30kg
60 hang power clean & jerk
50 front squat
40 strict press
300 double unders
20 bar muscle ups
10 rope climbs

WOD 170603

Strength

Hang power clean- find MAX of the day!!!!!

Metcon

15 AMRAP-
1-2-3-4-5-6-7-8… etc
Burpee chest to bar
"Man makers"

WOD 180602

Strength

Thrusters (of the floor)- 3-3-3-3-3, t&g

Metcon-

For time-
800 met run
5 rounds of "Fat Cindy" (5 strict pull ups + 10 HRPU + 15 wall balls)
800 met run

WOD 180601

Strength

Front squat- 5-3-1-1-1-1

Metcon

For time-
12-9-6-3-6-9-12
Deadlift- 100/65
* 7 HSPU between sets