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WOD 240322

 

Lift & Push-

Build heavy complex of-
2 Power cleans & 2 jerks
1 Power clean & 1 jerk

***

Metcon-

For time-
10 Clean & jerk @70/50kg
6 Shuttle runs (1 SR= 2x 8 meters)
10 Clean & jerk
8 Shuttle runs
10 Clean & jerk
10 Shuttle runs

WOD 240321

 

Squat & Core-

Complete 4 super sets-
8 Pistol squats
1:00 of single arm plank

***

Metcon-

in teams of 2-

20 AMRAP-
21 DB front rack lunges
15 Burpee box jump overs
9 "Devil presses"
3 DB thrusters

RX= 2*22.5/15KG

***

Endurance WOD-

3 rounds-
Run 200 meters
6 Burpees
6 Single arm devils
6 DB snatch

– 1:00 Rest

3 rounds-
50 DU
10 Single DB clusters

– 1:00 rest

3 rounds-
25 wall balls
25 Sit ups

WOD 240320

 

Lift-

Build heavy complex of-
1 High Hang power snatch
1 Hang power snatch
1 Power snatch

***

Metcon-

For time-
10-9-8-7-6-5-4-3-2-1 Power snatch @30/20kg
1-2-3-4-5-6-7-8-9-10 Toes to bar

***

Weightlifting Class-

Snatch

  1. Build heavy muscle snatch + OHS
  2. 2 position power snatch 
    2 positions squat snatch- knees, Pocket
  3. 1 power snatch
    1 snatch balance
    1 squat snatch
  4. EMOM 10-
    1 Hang squat snatch
    1 squat snatch
  5. Accessory- 3 deficit snatch DL

WOD 240319

 

Push-Pull-

Complete 4 Super sets of-
10 DB Floor presses
10 DB bent over rows

Complete 4 super sets-
AMRAP of ring dips
AMRAP of Ring rows

***

Metcon-

3 rounds for time-
Run 200 meters
15 Pull ups
3 Wall walks

WOD 240318

 

Skill-

Handstand walk..

***

Metcon-

5 rounds of-
3 AMRAP / 1 rest-
6 DB hang clean & jerk
4 Lateral burpees
6 DB hang clean & jerk
12 Air squats

RX= 30/20kg

WOD 240317

 

Metcon-

"Open 24.3"

For time-
5 rounds-
10 Thrusters @42.5/30kg
10 C2B

– Rest 1:00

5 rounds-
7 Thrusters @60/42.5kg
7 Bar muscle ups

Time cap– 15:00
Scaling
1) Weights- Less weight
2) Jumping C2B & Pull ups

***

Accessory work-

4 sets of 6+6 Deficit KB goblet lunges