WOD 200826

Lift-

Squat snatch- Build MAX of the day

Metcon-

For time-
"Isabel" (30 snatches for time. Any snatch) 60/40kg
300 Double unders.

WOD 200825

Squat-

Bulgarian split squat-
5 sets of 8/8

Metcon-

3 rounds For time-
Run 400
10 Sumo DLHP 50/30kg
5 Back squats
5 Front squats
5 Push presses

WOD 200824

Push-

5 super sets-
8 Seated DB curl & press
AMRAP of strict pull ups

Metcon-

For time- (15 minutes cap)
10 DB snatch 22.5/15kg
10 Burpees
20 DB snatch
20 T2B
30 DB snatch
30 HRPU
40 DB snatch
40 DB OH lunges
50 DB snatch
50 Single arm DB thrusters

WOD 200823

In couples-

20 AMRAP-
3 rounds of "DT" 70/47.5kg
3 Legless rope climbs
30 cal bike

"DT"
12 Deadlifts
9 HPC
6 Jerks

WOD 200822

Core-

Tabata this- 3 rounds-
-OH hold 30/20kg
– Plank
– Hollow
– Sit ups

Metcon-

For time-
30-25-20-15-10-5-
Russian KBS 32/20kg
HRPU
"Mountain Climbers"

WOD 200821

Lift-

Build heavy 1 rep CLUSTER.

Metcon-

20 AMRAP-
5 Clusters 60/40kg
5 Bar muscle ups

Scaling-
Clusters > less weight
BMU > x2 C2B