WOD 190119

Part 1-

Hang power clean- 5 sets of 5 reps

Part 2-

For time-
80 KBS
60 T2B
40 HRPU
20 KB clean & jerk

RX weights= 32/20kg

Endurance WOD-

Part 1-
4 Super sets of-
5 Push presses + 5 Pull ups (use weight if needed)

Part 2-
3 AMRAP, 1 rest- 4 rounds-
30 DU
10 KB thrusters (2 KB's)
3 burpees to target

WOD 190118

"G.I Jane got abs.."

10 Rounds of-
10 burpee pull ups
10 weighted sit ups 20/10kg

WOD 190117

Part 1-

5 Super sets of-
5 Z-presses
&
3-6 as high as possible strict Chest to bar

Part 2-

14 AMRAP-
10 DB hang squat clean 30/20kg
2×15 meters D-ball carry
1-2-3-4-5.. etc burpees to target

WOD 190116

Part 1-

Pause deadlift (at knees)- 5-5-3-3-3

Part 2-

10 rounds for time-
10 HRPU
5 HPC 70/40kg

WOD 190115

Strength-

Back squat- 8-8-5-5-3-3

Metcon-

12 AMRAP-
7 Shoulder to OH 60/40kg
7 T2B
10-20-30-40.. etc Double unders

WOD 190114

Part 1-

Find MAX weight for the complex of-
1 Hang power snatch
1 Low hang power snatch (below knees)
1 Power snatch

Part 2-

In couples-
For time-
45 Power snatches 40/30kg
45 OHS
30 Power snatches 60/35kg
30 OHS
15 Power snatches 70/40kg
15 OHS

WOD 190113

Part 1-

4 sets of 10 Pallof press each side.
* Use rest time to build squat clean workload..

 

Part 2-

3 sets of-
3 min AMRAP- burpee pull ups
2 min AMRAP- squat clean 60/40kg
1 min AMRAP- Double unders

rest 2 minutes between sets

WOD 190112

Part 1-

5 sets of 10 "renegade rows"

Part 2-

16 AMRAP-
12 DB front squat
8 Devil presses- one DB 22.5/15kg
4 Bar MU

Endurance WOD-

Part 1-
Finding MAX 15 meters farmer carry..

Part 2-
In couples-
For time-
50-40-30-20-10 wall balls
30-25-20-15-10 cal rows
18-16-14-12-10 burpees to target

WOD 190111

Part 1-

"feet up" floor press- 5-5-5-5

Part 2-

16 AMRAP-
15 Box jump overs
5 weighted pull ups 10/6kg
15 american KBS 32/20kg
5 weighted pull ups

WOD 190110

Part 1-

Build heavy complex of-
2 squat cleans + 1 jerk

Part 2-

For time-
10 weighted step ups 10/6kg (medball)
15 DB ground to OH (2 DB's)- 22.5/15kg- each arm
20 weighted step ups
15 DB ground to OH
30 weighted step ups
15 DB ground to OH
40 weighted step ups
15 DB ground to OH

RX WOD-

Part 1-

15 Minutes to build Heavy complex of-
1 Hang squat clean + 1 jerk + 1 front squat

Part 2-

4 RFT-
6 Burpee box jump over 75/60cm
8 C2B
6 Burpee box jump over
8 thrusters 60/40kg