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WOD 240209

 

Metcon-

10 Rounds for time-
3 Deadlifts @120/75kg
6 Burpees to target
3 Single arm Devil press
6 Pull ups

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Accessory work-

4 rounds of :30 + :30 Suitcase carry walk around.

WOD 240208

 

Push & squat-

Every 2:00, for 10 rounds-
3 Back squats
6 Floor presses
– Choose weights that will allow you to go threw al 10 sets!!

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Metcon-

8 AMRAP-
40 DU
40 "Mountain climbers"

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Endurance WOD-

Part 1-

5 sets of- 3 AMRAP / 1.5 Rest-
3 Rounds of-
10 Russian KBS
10 Burpees over KB
AMRAP of DB snatch in the remaining time

Part 2-

In teams of 2-
21-15-9 Shuttle runs
42-30-18 T2B

– 1 Shuttle run = 2*7.5 Meters

WOD 240207

 

Strongman & Core-

Complete 4 super sets of-
10 Meters Farmer carry
1:00 Total single arm plank

***

Metcon-

4 rounds AMRAP-
:45 Cal bike
:45 D-ball @60/40kg carry for distance
1:00 Rest

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Weightlifting Class-

Clean & jerk

  1. High hang + Hang + low hang + Power Clean
  2. 1 Clean high pull
    1 Power clean
    1 Clean high pull
    1 Squat clean
  3. 1 Push jerk- try to catch as low as possible
    1 Split jerk
  4. EMOM 8-
    3 HPC
    1 Hang squat clean
    1 jerk
  5. Accessory- 5 BTN strict presses

WOD 240206

 

Metcon-

In teams of 2-

Buy in- 60/50 Pull ups

Then-
3 rounds-
750/600 Meters Row
20 Deadlifts @100/65kg

Buy out- 50 T2B

***

Accessory work-

3 sets of 8+8 Single leg RDL