Lift-
Build your 1 rep MAX of the day.
***
Metcon-
5 sets of-
:90 sec' AMRAP / :90 sec' Rest-
Row 15/12 Cals
AMRAP of HPC @70/50kg in the remaining time.
***
Independent Open Gym WOD-
30 AMRAP-
30 wall balls
60 DB snatch
90 Double unders
Squat-
Build Heavy Complex of-
1 Hang squat clean
2 Front squats
1 Hang squat clean
***
Metcon-
For time-
50 Single DB burpee box step ups
50 Single DB clusters
50 T2B
– Mix it..
***
Independent Open Gym WOD-
KB Goblet squat- 4 sets of 10 reps
Then-
For time-
100 Russian KBS
50 T2B
25 burpees to target
Core & Skill-
Complete 5 Super sets of-
10 HSPU or HSPU variations..
10+10 Unilateral Deadbugs
***
Metcon-
In teams of 2-
12 AMRAP-
12 Double DB Deadlifts @2×22.5/15kg
9 Double DB HPC
6 DB jerks
10-20-30-40.. etc Meters OH DB walk
***
Independent Open Gym WOD-
5 sets of 5 Deadlifts
Then-
21-15-9
Sumo DLHP @50/30kg
Lateral burpees over bar
Metcon-
"Open 16.1"
20 AMRAP-
8 OH lunges
8 Lateral burpees
8 OH lunges
8 C2B
RX= 42.5/30kg
***
Accessory work-
Complete 60 "Floor wipers"
Lift & squat-
5 super sets of-
5 D-ball clean
5 D-ball squat (on shoulder)
***
Metcon-
In teams of 2-
For time-
10-9-8-7-6-5-4-3-2-1 Deadlift @100/65kg
3 rope climbs
***
Independent Open Gym WOD-
Back squat- 5×5
Then-
For time-
40-30-20-10
DB snatch @22.5/15kg
DB goblet squat
Push-Pull-
EMOM 10-
Odd- 8-12 Push ups
Even- AMRAP of unbroken pull ups
***
Metcon-
For time-
21-15-9-
Sumo DLHP @50/35kg
Single arm DB plank rows
***
Independent Open Gym WOD-
3 sets of 5 strict press
3 sets of 5 push presses
Then-
3 rounds for time-
100 DU
30 KBS
20 T2B
