WOD 210531

Row/Bike-

In teams of 3-
2 min AMRAP each
90 seconds AMRAP each
1 minute AMRAP each
30 seconds AMRAP each


Metcon-

In couples-
For time-
21-15-9-15-21
"Man Makers" 45/30kg
T2B
– I Go, You Go


StrengthCon

For time-
10-9-8-7-6-5-4-3-2-1
Deadlift 100/75kg
Front squat 80/50kg
Push press- 60/40kg

– adjust your own weight…




WOD 210530

Lift-

Floating Deadlift 5-5-5-5


Metcon-

"DT"
5 Rounds for time-
12 Deadlifts
9 Hang power cleans
6 Jerks

RX=70/50kg

WOD 210529

Core-

Floor wipers- 4 sets of 21 reps


Metcon-

For time-
40 wall balls
200 Run with medball
30 Burpee box jumps
200 Run with medball
40 wall balls


WOD 210528

Squat-

Back squat- Build set of heavy 5 reps


Metcon-

10 RFT-
3 Front squats 80/50kg
30 Double unders
9 HRPU

WOD 210527

Metcon-

EMOM 28
Minute 1: 40 Seconds INTENSE row.
Minute 2: 6 "Devil presses" 45/30kg
Minute 3: 12 T2B
Minute 4: REST

WOD 210526

Gymnastics-

Kipping Handstand pushups-
Group #1 Learning the kip
Group #2 3 Sets of 6 deficit HSPU + 3 sets of 8 HSPU


Metcon-

For time-
30 DB hang clean & jrk 22.5/15kg
30 Strict Chin ups
30 DB hang clean & jrk
30 Pull ups


CrossFit Endurance-

Pacing & High intensity-
5 sets of- 2 minutes work / 1 minute rest
14 Box jumps
14 DB snatch
AMRAP of DB facing burpees in the remaining time.