WOD A

3 rounds for time of :

27 cal. (1rd bike/2rd row/3rd ski)
21 kbs (32/24kg)
15 c2b

WOD B

50-40-30-20-10 reps for time of :

alternating db hang snatch (20/12.5kg)
walking lunge
double under

WOD A

for time of :

100 double under
50 ghd sit up
100 double under
50 t2b
100 double under
50 sit up
100 double under

WOD B

5 rounds for time of :

10 hang power clean (50/35kg)
10 burpee

WOD A

for time of :

60m one arm db ohwl (22.5/15kg)
20 deficit hspu (20/15 plate)
45m one arm db ohwl (22.5/15kg)
15 deficit hspu (20/15 plate)
30m one arm db ohwl (22.5/15kg)
10 deficit hspu (22.5/15 plate)
15m one arm db ohwl (22.5/15kg)
5 deficit hspu (20/15 plate)

WOD B

amrap in 20 min. of :

10 shuttle run (7.5m 왕복)
15 push up
20 md ball clean (9/6kg)

WOD A

20 rounds for time of :

5 deadlift (100/70kg)
5 burpee box jump over

WOD B

7 rounds for time of :

12 box jump over
9 db deadlift (22.5/15kg)
6 db hang squat clean (22.5/15kg)

WOD A

26 Cummunity Cup #3

amrap in 4 min. of :
10 shuttle run (7.5m 왕복)
21 t2b
max snatch (60/42kg)

rest 2 min.

amrap in 4 min. of :
10 shuttle run
21 t2b
max ohs (60/42kg)

rest 2 min.

amrap in 4 min. of :
10 shuttle run
21 t2b
max squat snatch (60/42kg)

WOD B

3 rounds for reps of :

1 min. bike
1 min. rest
1 min. ski
1 min. rest
1 min. row
1 min. rest