WOD 210306
Core-
5 Super sets of-
45 seconds suitcase carry for each arm
20 AB mat sit ups.
Metcon-
20 AMRAP-
21 American KBS
15 wall balls
9 Box jumps
– EVERY break (for KBS/WB) = 5 Burpees
Core-
5 Super sets of-
45 seconds suitcase carry for each arm
20 AB mat sit ups.
Metcon-
20 AMRAP-
21 American KBS
15 wall balls
9 Box jumps
– EVERY break (for KBS/WB) = 5 Burpees
Skill-
Bar muscle up..
Metcon-
"Open 18.3"
2 rounds for time of:
100 double-unders
20 overhead squats 50/35kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Scaled version-
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups
Lift-
Build heavy set of-
1 Power snatch
1 Squat snatch
Metcon-
5 rounds for time-
8 T2B
8 Hang power snatch 42.5/30kg
8 T2B
8 Strict presses
Pull-
Australian pull ups- 5 sets of AMRAP.
– Use external weight if sets are more than 15 reps..
Metcon-
4 rounds of-
3 AMRAP, 2 Rest-
5 Strict pull ups
15 Deadlifts 60/40kg
20 Push ups
– Mix it however you want
– AMRAP of lateral burpees in the remaining time.
Squat-
Front squat- 5-5-5-5-5
Metcon-
16 AMRAP-
80 Double unders
8 Hang squat clean 60/40kg
8/8 DB hang clean & jerk
Lift-
Build heavy 1 rep CLUSTER.
Metcon-
In couples-
3 Minutes AMRAP, 1 minute rest-
1- Bike
2- Ground to OH 60/40kg
3- Bike
4- Clusters
5- Bike
* Count total reps/calories
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