WOD 180620

Power & technic-

Find MAX weight for the complex-
1 Snatch high pull
1 Power snatch
1 snatch high pull
1 squat snatch

Couples Metcon-

15 AMRAP-
24 deadlifts 70/40kg
200+200 run (in relay)
18 HPC
200+200 run (in relay)
12 jerks
200+200 run (in relay)

WOD 180619

Strength

Floating deadlift- 3-3-3-3


Metcon

For time-
18-15-12-9-6-3
DB snatch20/20kg
DB OH lunges

WOD 180618

Strength

8 thrusters @40/25kg
6 thrusters @50/30kg
4 thrusters @60/35kg
2 thrusters @70/40kg
1 thruster @80/45kg
2 thrusters
4 thrusters
6 thrusters
8 thrusters

Goal is to work UNBROKEN.. rest as needed, no more than 90 seconds.

Metcon

3 min AMRAP-
21 wall balls
15 air squats
9 C2B
* AMRAP of Double unders in the remaining time.

4 rounds in total, rest 1 minute between rounds.

WOD 180617

Power work-

Find MAX weight for the complex-
2 Hang power cleans
2 front squats
2 Jerks
2 front squats
2 Hang power cleans

Metcon

10 AMRAP-
3 Shoulder to OH 70/40kg
6 Burpee to target
9 push ups

WOD 180616

Part 1-

Find your Power clean & jerk MAX of the day!!!

Part 2-

30 Clean & jerk for time.
* Every minute on the minute- 3 over the bar burpees

WOD 180615

Skill

Double unders..

Hero WOD-

"Jason"
For time-
100 squats
5 Muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

WOD 180614

Strength

Deadlift-
8 minutes to establish 3 reps weight.
7 EMOM- 3 deadlifts

Metcon

7 sets of-
21 KBS 32/20kg
100 met sprint
100 met jog

Rest 90 seconds between efforts.

WOD 180613

Skill

Kipping pull ups..

Metcon

Main site Thursday 180607
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

WOD 180612

Power & speed-

Hang squat clean- 3-3-3-3-3
* No dropping the bar between reps

Metcon-

For time-
55 Deadlifts 100kg
55 HSPU

WOD 180611

Couples work-

10 AMRAP each task, 2 minutes rest between-
1- 3-3-6-6-9-9-12-12.. etc of Calories on rower.
2- wall balls
3- Farmer carry 120/64kg