WOD 240211
Squat-
Build heavy complex of-
1 Hang squat clean
1 Front squat
1 Hang squat clean
1 Front squat
1 Hang squat clean
1 Front squat
***
Metcon-
10 Rounds for time-
12 Air squats
6 HRPU
3 Power cleans @60/40kg
Squat-
Build heavy complex of-
1 Hang squat clean
1 Front squat
1 Hang squat clean
1 Front squat
1 Hang squat clean
1 Front squat
***
Metcon-
10 Rounds for time-
12 Air squats
6 HRPU
3 Power cleans @60/40kg
Core-
4 super sets of-
10 Handstand hip taps
8+8 Unilateral deadbug
***
Metcon-
15 AMRAP-
3 Wall walks
12 DB snatch
15 Box jump overs
Metcon-
10 Rounds for time-
3 Deadlifts @120/75kg
6 Burpees to target
3 Single arm Devil press
6 Pull ups
***
Accessory work-
4 rounds of :30 + :30 Suitcase carry walk around.
Push & squat-
Every 2:00, for 10 rounds-
3 Back squats
6 Floor presses
– Choose weights that will allow you to go threw al 10 sets!!
***
Metcon-
8 AMRAP-
40 DU
40 "Mountain climbers"
***
Endurance WOD-
Part 1-
5 sets of- 3 AMRAP / 1.5 Rest-
3 Rounds of-
10 Russian KBS
10 Burpees over KB
AMRAP of DB snatch in the remaining time
Part 2-
In teams of 2-
21-15-9 Shuttle runs
42-30-18 T2B
– 1 Shuttle run = 2*7.5 Meters
Strongman & Core-
Complete 4 super sets of-
10 Meters Farmer carry
1:00 Total single arm plank
***
Metcon-
4 rounds AMRAP-
:45 Cal bike
:45 D-ball @60/40kg carry for distance
1:00 Rest
***
Weightlifting Class-
Clean & jerk
Metcon-
In teams of 2-
Buy in- 60/50 Pull ups
Then-
3 rounds-
750/600 Meters Row
20 Deadlifts @100/65kg
Buy out- 50 T2B
***
Accessory work-
3 sets of 8+8 Single leg RDL