WOD 200610

Weightlifting-

Build Heavy complex of-
1 Hang power snatch
1 Power snatch

Metcon-

14 AMRAP-
1 Round of "Strict Cindy"
1-2-3-4-5.. etc, Power snatch 60/40kg

"Strict Cindy"
5 Strict pull ups
10 HRPU
15 Squats

WOD 200609

Couples metcon-

For time-
50 Burpee box jump overs
50 Ground to OH 70/45kg
50 Cal row
50 "Devil presses" 45/30kg
800 meters run

* You can mix it all..

WOD 200608

Weightlifting-

Squat clean- Find your MAX of the day

Metcon

(Main site 200606 wod)
3 rounds for time-
20 Front squats 80/55kg
7 Ring muscle ups

Scale
Front squats- less weight
RMU- BMU > Strict C2B + Dips > Strict pull ups + Dips

WOD 200607

Strength & core-

EMOM 16-
Odd- 5 Deadlifts
Even- 15 T2B

Metcon-

10 AMRAP-
10-20-30-40.. etc, Double unders
15 HRPU

WOD 200606

Strength

2 sets of- 4 strict presses
2 sets of- 4 push presses
2 sets of- 2 jerks

Metcon

3 rounds for time-
400 meters run
15 strict pull ups

WOD 200605

Metabolic conditioning-

6 AMRAP-
3 Box jump overs
6 Deadlifts 100/65kg
9 Lateral burpees

rest 2 Minutes

6 AMRAP-
3 Box jump overs
6 Power clean 60/40kg
9 lateral burpees

rest 2 minutes

6 AMRAP-
3 Box jump overs
6 Squat clean 60/40kg
9 lateral burpees

WOD 200604

Core-

4 sets-
10 Strict T2B

Scale
1) 10 Slow eccentric knees to chest
2) 10-20 seconds L-hold

Metabolic conditioning

1:45 AMRAP for each-
– Row for calories
– Wall balls
– rest

* Total of 3 rounds
* Score is Total calories + WB combined

WOD 200603

Couples metcon-

25 AMRAP-
150 meters run
150 meters D-ball carry 60/40kg
50 Hang power clean 60/40kg
50 shoulder to OH
150 Double unders

WOD 200602

Strength-

Back squat- 5-5-3-3-1-1

Metcon-

5 rounds for time-
10 Thrusters 42.5/30kg
10 C2B

WOD 200601

Strength-

Every 2 minutes X 6 sets-
3 Deadlifts- Go heavy!!!

Metcon-

14 AMRAP-
12 DB hang clean & jerk 30/20kg
10 DB Lunges
8 T2B
6 DB snatch