Lift-
Build heavy complex of-
1 Power clean
1 Squat clean
1 Hang squat clean
***
Metcon-
"Cindy"
20 AMRAP-
5 Pull ups
10 Push ups
15 Squats
Results analysis-
– Beginner: 8-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 18-23 rounds
– Elite: 23+ rounds
Squat-
Front squat- 5-3-3-3
***
Push-
Push press- 5-3-3-3
***
Metcon-
10 AMRAP-
2-4-6-8-10.. etc
Single DB lunge to thruster
Cals on machine
***
Endurance WOD-
6 AMRAP-
14/12 Cals on machine
5-15-15.. DB snatch
– Rest 2:00
4 AMRAP-
10/8 Cals on machine
4-6-8-10.. DB hang clean & jerks
– Rest 1:00
2 AMRAP-
6 Cals on machine
6 Burpees
– Rest 1:00
4 AMRAP-
10/8 Cals on machine
4-6-8-10.. DB hang clean & jerks
– Rest 2:00
6 AMRAP-
14/12 Cals on machine
5-15-15.. DB snatch
– Cash out- 100 Walking lunges
Pull & Core-
Every 2:00, for 5 rounds-
2 Legless rope climbs
15 Sit ups
***
Metcon-
For time-
Run 200 meters
15 Strict pull ups
Run 200 Meters
15 strict pull ups
30 Box jumps
Run 200 meters
15 strict pull ups
30 Box jumps
45 T2B
***
Weightlifting Class-
Clean & jerk
Lift-
Floating deadlift- 5-5-5-5
***
Metcon-
In teams of 2-
15 AMRAP-
21 Cal row
10-15-20-25.. etc Double DB Devil press @2×22.5/15kg
21 Cal row
10-15-20-25.. etc DB thrusters
21 Cal row
10-15-20-25.. etc Lateral burpees over rower
Squat-
Front squat- 5-5-5-5
***
Push-
Push press- 5-5-5-5
***
Metcon-
For time-
40 DB snatch @30/20kg
200 Double unders
Skill-
Complete 4 super sets of-
AMRAP of kipping HSPU
10-20 Leg raises over DB
***
Metcon-
5 rounds For time-
4 Burpees
4 Burpee box jumps
4 Box jumps
2 Wall walks
***
Accessory work-
Complete 60 Plate floor wipers
