WOD 190623

Skill-

Perfecting the rope climbs & the pistol squat

Metcon-

RFA Event #1

5 rounds for time-
2 rope climbs
10 HPC 60/40kg
18  Pistol squats

WOD 190622

Part 1-

Overhead squat- 5-4-3-2-1

Part 2-

For time-
40 wall balls
80 American KBS 32/20
40 wall balls

WOD 190621

Part 1-

15 minutes to build HEAVY cluster (squat clean + thruster)

Part 2-

20 AMRAP-
5 Clusters 60/40kg
200 met run
15 T2B

WOD 190620

Part 1-

Box dip squats- 10-10-10-10-10

Part 2-

For time-
10 bar MU
100 Double unders
30 Deadlifts 100/65kg
100 DU
10 Bar MU

WOD 190619

Part 1-

6 Rounds-
Minute #1- AMRAP of meters on rowing machine
Minute #2- Heavy suitcase carry
Minute #3- rest

Part 2-

10 AMRAP-
20 Plate ground to OH 20/15kg
15 weighted sit ups
10 box jump overs

WOD 190618

Part 1-

Pause Deadlift- 3-3-3-3-3-3
– 5 seconds pause at knee cap.

Part 2-

For time-
33 thrusters 50/35kg
33 Bar facing burpees
33 thrusters

WOD 190617

For time-

800m run
50 Push Press, 40/25kg
50 Hollow rocks
400m run
35 Push Press
35 Hollow rocks
200m run
25 Push Press
25 Hollow rocks

Scale-
Push press- less weight
Hollow rocks- sit ups

WOD 190616

Part 1-

15 Minutes to build Heavy 2 reps- Power snatch

Part 2-

15 AMRAP-
1 Power snatch (90% of part 1)
3 Strict pull ups
6 HRPU
9 Air squats

WOD 190615

Part 1-

Renegade rows + strict pull ups-
10 + AMRAP

Part 2-

For time-
15-12-9-6-3-
Push press 60/40kg
200 met run after every set

WOD 190614

Part 1-

Landmine presses & Hollow rocks
8 each arm + 20 hollows
– Total of 5 sets

Part 2-

4 rounds for time-
10 KB Front rack lunges
15 KB american swings
20 Sumo DL high pull
25 Sit ups
RX= 32/20kg