Strength
2 push press + 3 push jerk
1-1-1-1-1
*bar must not touch the ground
Metcon
3 Rounds For Time
7 Power snatch 50/35
9 clusters
12 hang power clean
Olympic Lifting
Squat Clean T&G
5-5-5-5-5
Category: Daily WOD
Tuesday WOD 8/3
Chipper
20min AMRAP
5 Deadlift 120/95
10 lateral bar burpee
10 Toes to bar
10 pistol squats
Olympic Lifting
Power Snatch T&G
5-5-5-5-5
Monday WOD 7/3
Strength
Front Squat
5-5-5-5-5
Metcon
For Time
Row 25 calories
100 Double under
50 KB swings
30 box jumps
Olympic Lifting
Power clean
5-5-5-5-5 T&G
Friday WOD and open 16.2
Strength
3 Push press + 4 Push Jerk *bar must not be dropped
1-1-1-1-1
Strict Pull up
7-7-7-7-7
Metcon
Team Row
Max distance in 12min
6 PM
Open 16.2
Thursday WOD
Metcon 12min AMRAP
12 Thruster 50/35
12 hang power clean
50 DU
Olympic Lifting
3 position clean
Wednesday WOD Chipper
Chipper
8 Rounds For
15 air squats
10 Handstand Push up
5 CTB pull ups
20 KB swings 20/12
1 rope climb 12ft
Olympic Lifting
3 position snatch
Monday WOD
Well done to all who competed in 16.1 over the weekend!!! Bring on 16.2
Strength
Back Squat
7-7-7-7-7
Metcon
5 Rounds For time
30 DU
20 Sit up butterfly
5 Squat clean 60/40
Olympic Lifting
Overhead Squat
7-7-7-7-7
Friday WOD + Open 16.1
Strength
Squat clean
1-1-1-1-1
Metcon
For time
21 thruster
400m run
15 thruster
400m run
9 thruster
400m run
6 PM
Open 16.1
Thursday WOD bring your long socks
We will perform extra mobility in todays WOD
Complete as many rounds as possible in 12 mins of:
15 Push-ups
15 Deadlifts, 80/60 kg
1 Rope Climb
Olympic Lifting
Hang snatch
1-1-1-1-1
Wednesday WOD chipper
Chipper (30min cap)
3 rounds for time:
200m Sandbag carry
50 Double under
20 power snatch 42.5/30
20 power clean
5 Bar muscle up
20 thruster
20 sit up (butterfly)
Olympic Lifting
Jerk
1-1-1-1-1-1
Tuesday WOD
Strength
Strict press
1-1-1-1-1
Metcon
5 Rounds for time
12 Push press
12 toes to bar
12 box jump
Olympic Lifting
Snatch
1-1-1-1-1
Saturday WOD
AMRAP 30min
400m run
50 Double under
15 pull ups
15 Butterfly sit up
15 KB thruster 20/12
