WOD 200816

O- Weightlifting-

Build heavy set of-
1 hang snatch high pull
1 hang power snatch
1 hang snatch high pull
1 hang squat snatch

Metcon-

For time-
9-7-5-
Power snatch 60/40kg
Bar muscle ups

Scaling-
– Power snatch > less weight
– BMU > x2 Strict C2B

WOD 200815

Part 1-

Build heavy set of-
1 Hang squat clean
1 Front squat
1 Jerk

Part 2-

EMOM 14-
Odd- 2 Ground to OH 80/50kg
Even- 12 Chest to bar pull ups

WOD 200814

Squat-

Front squat- 5-5-5-5-5
* Try to add 5% to WOD 200803

Metcon-

For time-
21-15-9-
Thrusers 40/25kg
Weighted sit ups 20/10kg plate

WOD 200813

Pull-

Barbell bent over rows- 8-8-8-8

Metcon-

For time-
50 DB devil press 22.5/15kg
40 Toes to bar
30 Burpees over DB
20 T2B

WOD 200812

Couples metcon-

For time-
Run 400
30 Cal bike- Hands only
16 D-ball squat clean 50/30kg
40 Cal bike- Legs only
16 D-ball squat clean
50 Cal bike
16 D-ball squat clean
300 Double unders.

WOD 200811

Push-

Strict press- 10-8-6-4-2

Metcon-

12 AMRAP-
12 HPC 60/40kg
6 Bar muscle ups
3 Thrusters

WOD 200810

360° Core-

every 30 seconds (10 seconds transition)- for 4 rounds (8 minutes work)
1- D-ball bear hug- choose your own weight
2- Hollow/Plank
3- Suitcase carry- L 32/24kg
4- Suitcase carry- L

Metcon-

For time-
45-30-15-
Box jumps
KB sumo DLHP 32/20kg
HRPU

WOD 200809

Part 1-

Every 1.5 minutes for 6 sets-
1 PAUSE* split jerk
1 Split jerk

* 2 seconds pause in the dip, 2 seconds pause in the catch
** No racks, lifting of the floor only..

Part 2-

Every 3 minutes , for 5 rounds-
50 Double unders
2 Power clean
2 front squats
2 Jerks (any)

RX= 80/50kg

WOD 200808

On a running clock-

0:00-15:00-
5 Back squat (choose your own weight)
150 Meters jog

15:00-30:00-
AMRAP of "Cindy"

"Cindy"
5 pull ups
10 Push ups
15 squats

– Goal is to finish 14-16 rounds.

WOD 200807

Pull & Core-

EMOM 16-
Odd- 2 legless rope climbs
Even- 45 seconds Plank

Conditioning-

10 AMRAP-
2-4-6-10.. etc
Box jump burpees
Chest to bar