10.05
Good Weather
A) 4 Sets for quality:
– 12 Renegade Rows
– 12 DB Floor Press
– 12 Cossack Squats (weighted)
B) WOD: FOR TIME
21-15-9
– Devil Press @2×22.5/15kg
– 400m Run after each set
CAP: 12
Bad Weather
A) 4 Sets for quality:
– 12 Renegade Rows
– 15 DB Floor Press
– 12 Cossack Squats (weighted)
B) WOD: FOR TIME
21-15-9
– Devil Press @2×22.5/15kg
– 400m Run after each set
CAP: 12
11.05
Good Weather
A) 3 Sets AHAP:
– 10+10 DB Strict Press (half kneeling)
– 20 Banded Pull Aparts
– 20 Cross V-Ups
B) WOD: 3 ROUNDS
– 30 DB Reverse Lunges @22.5/15kg
– 30 Push Ups
– 30 Alt DB Hang Power Cleans and Jerk @22.5/15kg
CAP:15
Bad Weather
A) 3 Sets AHAP:
– 10+10 DB Strict Press (half kneeling)
– 20 Banded Pull Aparts
– 20 Cross V-Ups
B) WOD: 3 ROUNDS
– 30 DB Reverse Lunges @22.5/15kg
– 30 Push Ups
– 30 Alt DB Hang Power Cleans and Jerk @22.5/15kg
CAP:15
12.05
Good Weather
A) Technique Work:
– Snatch Pull+Power Snatch+Hang Power Snatch+OHS
5 x 1+1+1+1
CAP:10
B) Build Up:
– Snatch+Hang Snatch
7 x 1+1
CAP:12
C) WOD: 8 ROUNDS
– 8 OHS @40/30kg
– 8 Burpees Over the bar
CAP:10
Bad Weather
A) To Complete:
– 2 set of 200m DB Farmers Carry AHAP
B) To Complete:
– 2 sets of 200m Dball Carry AHAP
C) WOD: 8 ROUNDS
– 12 DB Hang Power Santches @22.5/15kg
– 8 Burpees Over the bar
CAP:10
13.05
Good Weather
A) Deadlift 5 x 5 (Build Up)
After each set perform 10 Plank Hip Raises per side.
B) WOD: FOR TIME
– 25 Deadlifts
– 50 Double Unders
– 25 Hang Power Cleans
– 50 Double Unders
– 25 Push Press
– 50 Double Unders
RX=60/43 kg
CAP: 11
Bad Weather
A) Dball over the shoulder clean 5 x 5
After each set perform 10 Plank Hip Raises per side.
B) WOD: FOR TIME
– 25 DB Deadlifts
– 50 Double Unders
– 25 DB Hang Power Cleans
– 50 Double Unders
– 25 DB Push Press
– 50 Double Unders
RX=2×22.5/15kg
CAP: 11
14.05
Good Weather
WOD: 33 min AMRAP
– 500/400m Row
– 20 Burpees
– 200m Run
– 10 Man Makers @2×22.5/15kg
Bad Weather
WOD: 33 min AMRAP
– 150 Double Unders
– 20 Burpees
– 200m Run
– 10 Man Makers @2×22.5/15kg
15.05
Good Weather
A) Push Press 5 x 5 (Build Up)
B) WOD:
AMRAP 7 min
– 12/10 kcal AssBike
– 8 Power Cleans
REST 3 min
AMRAP 7 min
– 12/10 kcal AssBike
– 8 Push Jerk
RX=60/43 kg
Bad Weather
A) DB Push Press 4 x 10 (Build Up)
B) WOD:
AMRAP 7 min
– 100m Sprint
– 8 Double DB Power Cleans
REST 3 min
AMRAP 7 min
– 100m Sprint
– 8 Double DB Shoulder 2 Overhead.
RX=2×22.5/15kg
16.05
Good Weather
WOD: 5 ROUNDS
– 700m Run
– 30 USA KB Swings @24/16 kg
– 20 Hand Release Push Ups
– 10 Inverted Burpees
Bad Weather
WOD: 5 ROUNDS
– 700m Run
– 30 USA KB Swings @24/16 kg
– 20 Hand Release Push Ups
– 10 Inverted Burpees
