WOD 200111

Strength work-

Push press- 5-5-5
Push/split jerk- 2-2-2

Metcon-

14 AMRAP-
2-4-6-8-10.. etc
Sumo DL high pull 40/25kg
Double unders

WOD 200110

Part 1-

D-ball clean Technic..

Part 2-

3 Rounds-

3 AMRAP-
Row / Bike for calories

rest 1 Minute

3 AMRAP-
3 D-ball clean 60/40kg
12 Air sqts

1 minute rest

3 AMRAP-
9 HRPU
12 AB mat sit ups

WOD 200109

Part 1-

Z-press- 5-5-5-5

Part 2-

10 Rounds for time-
12 Wall balls
9 T2B
16 Meters "Bear crawl"

RX WOD-

For time-
12-10-8-6-4-2
Sqt snatch 60/40kg
Burpees Over bar
Bar Muscle ups

WOD 200108

Part 1-

Build Heavy set of-
1 Hang power snatch
1 OHS
1 Hang sqt snatch

Part 2-

For time-
3-6-9-12-15-18
DB snatch 22.5/15kg
Burpee box jumps

WOD 200107

Body-weight Capacity-

5 Sets of-
AMRAP of HSPU
AMRAP of T2B
* Rest 90-120 seconds between sets

Metcon-

15 AMRAP-
60 DU
3 Rounds of "Cindy"

WOD 200106

Heavy day-

10 Super sets-
3 Deadlifts
AMRAP of Rings push ups

* Rest 90-120 seconds between sets

Metcon-

50 DB hang clusters for time.. alternating
RX= 22.5/15kg

WOD 200105

Capacity-

Every 2 Minutes, 6 Rounds- AMRAP of Pull ups
* Accumulate as many pull ups as possible

Metcon-

3 AMRAP, 1 rest- 5 rounds-
10 HPC & jerk 50/30kg
10 Gobles sqt 32/20kg

WOD 200104

Part 1-

Back squat- 5-5-5
Front squat- 3-3-3
OHS- 1-1-1

Part 2-

10 AMRAP-
6 "Devil presses" 22.5/15kg
5 Burpee pull ups
40 DU

WOD 200103

For Most repetitions-
One minute work / 30 seconds rest- 7 rounds.
1- Cal Row
2- Wall balls
3- Hang power clean 60/40kg

WOD 200102

Metcon-

For time-
1 Deadlift 140/85kg
9 T2B
15-12-9-6-3-6-9-12-15 Burpees