WOD 210908

Squat-

Pause (3 seconds) front squat-
3-3-3-3


Metcon-

2 Rounds for time-
60 wall balls
40 T2B
20 Burpees

WOD 210906

Skill-

J-hook rope climbs..


Metcon-

20 AMRAP-
1 Squat clean 80/50kg
10 Double unders
1 Rope climbs
2 sqt cleans
20 Double unders
2 rope climbs
3
30
3
… etc

WOD 210905

Press-

Landmine presses- 4 x 8/8


Metcon-

4 Rounds for time-
10 Shoulder to OH
25 Russian KBS 32/20kg

Loads Progression- 40/25, 50/35, 60/40, 70/45kg


WOD 210904

Lift-

Single leg RDL's- 3 x 8/8


Metcon-

18 AMRAP-
21 Sumo DLHP 40/25kg
15 Hang power cleans
9 Front rack lunges
60 Double unders

WOD 210903

Metcon-

2 rounds of-
3 Min AMRAP / 1.5 min rest-
– Row 8 Calories + 4 Burpees over rower
– Bike 8 Calories + 4 pull ups
– 4 Double DB ground to box step up + 8 Sit ups


Cash out-

Tabata this- (2 rounds)
1) Flutter kicks
2) Plank
3) Crunches