WOD 231218
Deadlifts-
3-3-2-2-1
***
Metcon-
20 AMRAP-
10 Deadlifts @80/55kg
Run 200 Meters
***
Independent Open Gym WOD-
20 AMRAP-
12 Double DB DL
9 Double DB HPC
6 Double DB jerks
30 Double unders
Deadlifts-
3-3-2-2-1
***
Metcon-
20 AMRAP-
10 Deadlifts @80/55kg
Run 200 Meters
***
Independent Open Gym WOD-
20 AMRAP-
12 Double DB DL
9 Double DB HPC
6 Double DB jerks
30 Double unders
Push-Pull-
Complete 4 super sets of-
5 Push presses
10 DB bent over rows
***
Metcon-
For time-
30 DB hang clean & jerk @22.5/15kg
15 BMU/C2B
30 Burpees to target
15 BMU/C2B
30 DB hang clean & jerk
15 BMU/C2B
***
Independent Open Gym WOD-
Complete total of 10 Turkish get ups
Then-
5 rounds for time-
Run 200 Meters
10 Deadlifts @80/55kg
Squat-
4 Super sets of-
10 total reps of Back rack lunges (5 each leg)
10 "Mike Tyson Pushups"
***
Metcon-
5 rounds for time-
AMRAP of UNBROKEN set of wall balls
20 Sit ups
40 "mountain climbers
– Count total WB..
Lift-
Deadlifts- 5-3-3-3-2
***
Metcon-
In teams of 2-
AMRAP 16-
3-6-9-12.. etc Power clean @80/55kg
50 Double unders
***
Independent Open Gym WOD-
Bulgarian split squat- 4 sets of 6+6 (Use 2 KBs)
Then-
16 AMRAP-
5-10-15-20..etc KBS @32/20kg
30 Double unders
Push-
3 sets of 3 Split stance walks
then-
3 sets of 3 split jerks
***
Metcon-
12 AMRAP-
21 Single DB push press @22.5/15kg
15 Single DB Box step overs
3 wall walks
***
Independent Open Gym WOD-
4 sets of 10 Deficit Push ups (use 20 kg plates)
Then-
10 Rounds for time-
5 DB clusters @22.5/15kg
6 T2B
7 Push ups
Lift & Squat-
Every :30 for 20 rounds-
1 Squat clean
***
Metcon-
10 AMRAP-
3-6-9-12.. etc
T2B
DB OH lunges @22.5/15kg
Box jumps
***
Independent Open Gym WOD-
Every :30 for 20 rounds-
4 Single arm "Devil press"
Then-
20 AMRAP-
Run 200 meters
30 Double unders
10 Clean & jerk @40/30kg