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

WOD 190109

Part 1-

Strict press- 10-10-8-8-6-6

Part 2-

12 AMRAP-
8 DB squat clean 30/20kg
8 DB jerks
16 ab mat sit ups

WOD 190108

In teams of 3-

For time-
4 Rounds of-
55/45 Cal row
55 wall balls
55 deadlifts 100/65kg

rest 2 minutes

For time-
500 DU
* every stop/pause/switch 5 burpees each

WOD 190107

Part 1-

5 Super sest of-
10 DB bent over rows + 20 seconds hollow

Part 2-

21-18-15-12-9-6-3
KBS 32/20kg
100 met run between sets

WOD 190106

Strength-

5 seconds pause OH squat- 1 rep
* Of the floor!!!

Metcon-

3 min AMRAP, 1.5 min rest-
Task #1- 8 Barbell OH lunges 40/25kg + 16 sit ups
Task #2- 8 DB snatch + 8 T2B
Task #1
Task #2

* Choose opponent & compete each other for rounds.