WOD 240304
Lift & Core-
Complete 4 super sets of-
5 Floating DL
10 Plank pull throughs
***
Metcon-
For time-
100 Russian KBS @32/20kg
50 Box jump overs
100 Push ups
50 Sit ups
– Mix it however you want
Lift & Core-
Complete 4 super sets of-
5 Floating DL
10 Plank pull throughs
***
Metcon-
For time-
100 Russian KBS @32/20kg
50 Box jump overs
100 Push ups
50 Sit ups
– Mix it however you want
Core work-
Complete 4 super sets of-
:30 Single arm plank
1:00 Suitcase walk around
***
Metcon-
For time-
21 DB snatch- R
21 Lateral burpees over DB
21 DB snatch- L
21 Lateral burpees over DB
15 DB snatch- R
15 Lateral burpees over DB
15 DB snatch- L
15 Lateral burpees over DB
9 DB snatch- R
9 Lateral burpees over DB
9 DB snatch- L
9 Lateral burpees over DB
RX= 22.5/15kg
Scaled= 15/10kg
Push-
Build heavy complex of-
1 Behind the neck split jerk
1 Split jerk
***
Metcon-
For time-
50 Push presses @40/25kg
50 T2B
50 HRPU
– Scaling– Mix however you want..
Strongman-
Complete 3 super sets-
16 Meters Sled push
20 Meters D-ball bearhug walk
***
Metcon-
"Open 17.1"
For time-
10-20-30-40-50 DB snatch
15 Burpee box jump overs
– Cap– 20:00
– Scaling– 10 > 8 BBJ
Lift-
Deadlift- 5-4-3-2-1
***
Metcon-
In teams of 2-
6 rounds for time-
9 HPC @80/60kg
7 Wall walks
5 Rope climbs
***
Endurance WOD-
Every 5:00, for 5 rounds-
Run 200 Meters
21 Russian KBS
15 Burpee Box jumps
9 T2B
– המטרה לייצר לפחות 1:00 מנוחה בין סט לסט. אם צריך להוריד חזרות עשו זאת באופן רוחבי.
Squat-
Front squat- 6-4-4-2-2
***
Metcon-
"Open 13.3"
12 AMRAP-
150 Wall balls
90 Double unders
30 Muscle ups
Scaling–
Less volume- 120-60-15 > 90-60-30 (pull ups)
***
Weightlifting Class-
Max Out day!!!
