WOD 180901

Part 1-

Find MAX weight for the complex-
1 Hang power snatch
1 hang squat snatch
1 OHS

Part 2-

Snatch deadlift- 3-3-3-3

Part 3-

8 AMRAP-
12 DB snatch. alt' 22.5/15kg
6 C2B
3 x 16 meters sprint (lay on the ground each side)

WOD 180831

Weightlifting day..

"OLY total"

Find your MAX in each lift-
1- Snatch
2- Clean & jerk

WOD 180830

For time-

"Karen"
immediately into-
10 rounds of "Cindy"
immediately into-
800 met run

"Karen"= 150 wall balls for time
"Cindy"= 5 pull ups + 10 push ups + 15 air squats

RX WOD-

In couples, for time-
200 met D-ball front carry 60/40kg
5 Cleans 100/65kg
70 pull ups
5 cleans
50 Bar facing burpees
5 cleans
70 pull ups
5 cleans
200 met D-ball front carry

WOD 180829

Strongman

5 sets of 16 met Suitcase carry- AHAP.
5 sets of 32 met D-ball carry (drop the ball to the ground after 16 met)

Metcon-

9 AMRAP-
10 pull ups
10 HSPU
10 burpees

WOD 180828

Part 1-

Find your MAX height box jump

Part 2-

For time-
4 rounds-
12 box jump overs
9 box jump burpees
6 burpees
90 DU

WOD 180827

Part 1-

Complex of-
5 strict press + 3 push press + 1 jerk
* 12 minutes to find MAX

Part 2-

14 AMRAP-
5 D-ball cleans 70/40kg
3 bar MU
1 legless rope climb
150 run

WOD180826

Part 1-

OHS- 3-3-2-2-1-1

Part 2-

For time, in Couples-
55 Deadlifts 100/50kg
55 cal row/50 cal bike
55 t2b
55 deadlifts

WOD 180825

Part 1-

"Death by (American) KBS"
Start with 3 reps in first minute,
add 3 reps every minute until failure.

Part 2-

For time-
15-12-9-6-3
one arm DB snatch
one arm DB lunge
T2B

WOD 180824

Power & speed-

High hang squat clean- Find MAX of the day.

Metcon-

6 AMRAP-
Thrusters 40/30kg
* every stop= 5 OTB burpees

rest 2 minutes

5 AMRAP-
Thrusters 50/35kg
* every stop= 5 OTB burpees

rest 2 minutes

4 AMRAP-
Thrusters 60/40kg
* every stop= 5 OTB burpees

WOD 180823

Strength-

Back squat- 10-8-6-4-2

Metcon

12 AMRAP-
30 shoulder to OH 40/20kg
20 HPC
100 met run with medball

RX WOD-

Part 1-

Every 2 minutes, 5 rounds-
1 power clean
1 power jerk
1 squat clean
1 split jerk
* work with ~85% of your MAX c&j

Part 2-

In couples-
16 AMRAP-
3 clusters 70/40kg (of the floor)
6 bar facing burpees
9 HSPU
* Alternate full rounds!!!