WODS

1 10 2019 – Tuesday – DB Cluster

SWOD
1. Back Squat
4×7 @ 90% (of 5RM)

2. Strict Press
4×7 @ 90% (of 5RM)
—————
METCON
2-4-6-8-10-12-14

50m Shuttle
DB Cluster 22.5/15

30 9 2019 – Monday – Strict Pull Up

SWOD
1. Strict Pull Up
5 Sets of Max Effort

2. Weighted Ring Dip
4×7 @ 90% (of 5RM)
——————
METCON
3RFT

12 Wall Ball
12 Alt. DB Snatch 22.5/15

28 09 2019 – Saturday – Evil Wheels

WOD
Teams of 2

1. AMRAP 6
Turkish Get Up 24/16

2min Rest

2. AMRAP 10
10 Deadlift 102/70
10/8 Cal Bike
35 Double Under

2min Rest

3. 2RFT
50 Hang Power Clean 70/47
50 Evil Wheel
50 Push Up

21 09 2019 – Saturday – Partner Mile

WOD
Teams of 2

0-10min
1 Mile Run (Together)

10-20min (Alternate Rounds)
4 Strict Pull Up
8 Alternate DB Snatch 22.5/15
12 Goblet Squat

3min Rest
Into:

75/60 Cal Bike
75 Overhead Lunge 20/10
50 Hang Power Snatch 52/35
50 Overhead Squat