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

WOD 180531

Power & technic-

Build heavy set of the complex-
1 HPC
1 shoulder to OH
1 hang squat clean
1 shoulder to OH
1 squat clean
1 shoulder to OH
* try to keep your grip the entire complex

Metcon

3 AMRAP-
10 wall balls
40 DU

rest 1 minute
* Total of 5 sets

WOD 180530

Strength work-

Strict shoulder press- 5-5-5
Push press- 3-3-3
Push jerk- 1-1-1

Metcon

For time-
Run 200 met
15 thrusters 60/35kg
15 C2B
9 thrusters 60/35kg
9 C2B
3 thrusters 60/35kg
3 C2B
Run 200 met

WOD 180529

Power & Speed
Snatch Balance- 3-3-2-2-1-1

Metcon
For time
18-15-12-9-6-3
Toes to bar
HRPU
DB/KB box step up to touch down 30/20kg

WOD 180528

Couples WOD

25 AMRAP
10 DB snatch
10 cal row
2 D-Ball front carry
20 DB snatch
20 cal row
4 D-Ball front carry
30 DB snatch
30 cal row
6 D-Ball front carry

continue this pattern for 25 minutes

WOD 180527

Strength
Sumo deadlift- 3 sets of 5 reps

Metcon
3 rounds of-
9 power clean 60/40kg
6 burpees to target
2 rope climb

3 rounds of-
6 power cleans 80/50kg
6 burpees to target
2 rope climbs

3 rounds of-
3 power cleans 100/60kg
6 burpees to target
2 rope climbs


WOD 180526

Strength work
Pause front squat- 3 sets of 5 reps, 3 seconds at bottom

Metcon
For time
400 met run
then- 21-15-9 of wallballs & pull ups
200 met run
then- 9-15-21 of wallballs & pull ups
400 met run