WOD180907

Part 1-

Deadlift- 2-2-2-2-2-2

Part 2-

For time-
21-15-9
DB hang clean & jerk 30/20kg
Box jump overs
Pull ups

WOD 180906

Aerobic capacity-

2 minutes each-
1- Row for calories
2- Slow & steady pace burpees (goal is to find pace that will not make you stop)
3- rest

* Total of 4 rounds

Metcon-

Every 2 minutes-
Task #1- 6 squat cleans 70/40kg
Task #2- AMRAP of DU untill 30 seconds left
Task #3- rest 30 seconds

* Total of 5 rounds

WOD 180905

Strength-

Build heavy set of the complex-
1 Power clean
1 front squat
1 push press
1 front squat
1 split jerk
1 front squat
1 hang squat clean

Metcon-

For time-
10-20-30 DB snatch, alt'
50-100-150 Double unders

WOD 180904

Part 1-

Find MAX weight for the complex-
1 power snatch
3 OHS
1 hang squat snatch

Part 2-

EMOM 15-
1- 5 Power snatch 50/30kg
2- 4 bar MU / 6 C2B
3- 40 seconds plank

WOD 180903

Couples DAY-

start with 9 minutes to establish your MAX power clean.
No decreasing weight!!!!!!!

immediately into-
10 rounds of-
9 T2B
7 DL (power clean MAX weight)
5 HSPU
30 UNBROKEN DU

WOD 180902

Skill work-

Ring muscle ups..

Metcon-

For time-
15 HPC 60/40kg
8 strict pull ups
12 HPC
8 strict pull ups
9 HPC
8 strict pull ups
6 HPC
8 strict pull ups
3 HPC
8 strict pull ups

WOD 180901

Part 1-

Find MAX weight for the complex-
1 Hang power snatch
1 hang squat snatch
1 OHS

Part 2-

Snatch deadlift- 3-3-3-3

Part 3-

8 AMRAP-
12 DB snatch. alt' 22.5/15kg
6 C2B
3 x 16 meters sprint (lay on the ground each side)

WOD 180831

Weightlifting day..

"OLY total"

Find your MAX in each lift-
1- Snatch
2- Clean & jerk

WOD 180830

For time-

"Karen"
immediately into-
10 rounds of "Cindy"
immediately into-
800 met run

"Karen"= 150 wall balls for time
"Cindy"= 5 pull ups + 10 push ups + 15 air squats

RX WOD-

In couples, for time-
200 met D-ball front carry 60/40kg
5 Cleans 100/65kg
70 pull ups
5 cleans
50 Bar facing burpees
5 cleans
70 pull ups
5 cleans
200 met D-ball front carry

WOD 180829

Strongman

5 sets of 16 met Suitcase carry- AHAP.
5 sets of 32 met D-ball carry (drop the ball to the ground after 16 met)

Metcon-

9 AMRAP-
10 pull ups
10 HSPU
10 burpees