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WOD 240401

Lift & squat-

Squat clean- build 1 rep MAX of the day!!!

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Metcon-

For time-
60 DB snatch
50 meters DB OH lunges
10 Suttle runs (outside. 1 SR=2×8 meters)

WOD 240331

Press-

Push press- 8-8-6-6-4-4

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Metcon-

In teams of 2-

4 rounds for time-
120 Meters Dball carry @60/40kg
7 Wall walks
14 Burpee box jumps

WOD 240330

Pull & Core-

Complete 4 super sets-
10 no pushups Renegade rows
10 Strict Knees to chest

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Metcon-

10 Rounds for time-
7 Box jump overs
1 Rope climb
30 "Mountain climbers"
1 Rope climb

WOD 240329

Lift-

Build 1 Rep MAX- HPC
Build 1 Rep MAX- Hang squat clean

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Metcon-

"Nasty girls"

3 rounds for time-
50 Air squats
7 Bar Muscle ups
10 HPC @60/42.5kg

Scaling–
1) Less volume- 30 air squats
2) BMU > 7 C2B > 7 pull ups
3) Less weight for the HPC

WOD 240328

Push-

Strict press- build your 1 rep MAX of the day.

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Metcon-

In teams of 2-

20 AMRAP-
600/500 Meters Row
20 Shoulder to OH @60/40kg
5-10-15-20.. etc Lateral burpees over bar

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Endurance WOD-

Part 1-
10 AMRAP-
10 T2B
:30 Single arm plank-R
10 Pull ups
:30 Single arm plank- L

Part 2-
1:00 AMRAP for each, for 4 rounds!
– Box jump overs
– Double unders
– Row for calories
– Single arm devil press @22.5/15kg
– Rest

WOD 240327

Squat-

Pause (3 sec's) front squat- Find your 1 rep MAX of the day.

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Metcon-

For time-
15-12-9-6-3 Front squats @60/40kg
10 T2B
10 HRPU

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Weightlifting class-

C&J

1. 3 stops power clean
   5 seconds power clean
   1 jerk
2. 1 hang clean high pull
   1 Hang power clean
   1 low hang clean high pull
   1 low hang power clean
   1 clean high pull
   1 power clean
3. 1 hang squat clean
   1 squat clean
   1 jerk
4. EMOM 10-
   2 Squat clean & jerk
5. Accessory work-
   1  double pause split jerk
   1 pause (dip) split jerk
   1 pause (catch) split jerk
   1 split jerk