WOD 180924

Core-

5 sets of 10 Landmine presses (aech arm)
+
AMRAP of strict T2B

Metcon-

6 Rounds for time-
200 run
5 shoulder to OH 70/45kg (of the floor)

WOD 180923

Strength-

D-ball squat (hug)- 4 sets of 10 reps- 30 seconds hollow hold after every set.

Metcon-

Every 2 minutes- 15 burpees + 15 DB snatch 22.5/15kg
Scaling- 12+15, 12+12, 10+12, 10+10

WOD 180922

Part 1-

Turkish get up..

Part 2-

"Aphrodite games Event 3"-
6 RFT-
1 KB complex
30 air squats

KB complex-
3 Hang KB Snatch (Left Arm)
3 Hang KB Clean & Jerk (Left Arm)
3 KB Shoulder to Overhead (Left Arm)
3 KB Thruster (Left Arm)
3 Hang KB Snatch (Right Arm)
3 Hang KB Clean & Jerk (Right Arm)
3 KB Shoulder to Overhead (Right Arm)
3 KB Thruster (Right Arm)

WOD 180922

Part 1-

Turkish get up- 5 sets of 2 reps each arm- AHAP

Part 2-

3 rounds for time-

33 KBS (American) 32/20kb

33 HRPU

22 T2B

WOD 180921

Part 1-

Build heavy complex of-
1 power snatch
1 squat snatch
1 OHS

Part 2-

in couples-
For time-
30 Power snatch
300 Double unders
20 squat snatch
200 DU
10 OHS
100 DU
RX= 60/40kg

WOD 180920

Part 1-

Pause (3 seconds) front squat- 3-3-2-2-1-1

Part 2-

For time-
20-15-10-5
Sumo DLHP 50/30kg
T2B
* 5 Burpees for every break

WOD 180918

Part 1-

Deadlift- 5-5-3-3-1-1

Part 2-

For time-
21-15-9
HPC 60/40kg
Bar facing burpees

WOD 180917

Part 1-

Build heavy set of the complex-
1 Power clean
1 squat clean
1 push press

Part 2-

in teams of 3-
1- AMRAP of clusters (sqt clean + thruster)
2- AMRAP of row for calories
3- rest

* Total of 5 rounds.

WOD 180916

Skill-

Perfecting the double unders!!!

Metcon-

For time-
18-15-12-9-6-3
D-ball OTS 60/40kg
strict pull ups
* 30 UNBROKEN double unders between sets

Scaling options-
D-ball- use less weight OR use KB
Strict pull ups- use the kip OR use band
Double unders-
1- with breaks
2- try one double every 5 jumps
3- 30 jumping jacks

WOD 180916

Part 1-

Push press-
Find working load first..
than- 10 sets of 2 reps

Part 2-

11 AMRAP-
7 Burpee box jumps
7 push press 50/30kg