WOD 231123
Metcon-
In teams of 2-
30 AMRAP-
5-10-15-20-25.. etc
Burpees over boxes
Deadlifts 100/65kg
120 Meters Suitcase carry after every set @32/20kg kb
Metcon-
In teams of 2-
30 AMRAP-
5-10-15-20-25.. etc
Burpees over boxes
Deadlifts 100/65kg
120 Meters Suitcase carry after every set @32/20kg kb
Push-
Strict press- 5-4-3-2-1
***
Metcon-
20 AMRAP-
20 DB hang clean & jerk
3 Wall walks
20 Plate ground to OH
3 Wall walks
20 Wall balls
3 Wall walks
***
Independent Open Gym WOD-
Complete 75 Push ups
Then-
5 rounds for time-
Run 200 Meters
20 Plate ground to OH
Metcon-
Every 3:00; for 5 rounds-
5 "Tuesday Complex"s
10 T2B
– In any order wanted..
"Tuesday Complex" – (Choose your own weight)
1 Power clean
1 Squat clean
1 Jerk
***
Core-
"Core 360"
4 sets of-
:45 Plank
:20 + :20 Side plank
:30 Hip thrust
:15 + :15 Single leg Hip thrust
***
Independent Open Gym WOD-
Row 1000 meters
30 DB bench press
Row 1000 meters
20 DB bench press
Row 1000 meters
10 DB bench press
RX= 2x 30/20kg DBs
Metcon-
3 rounds-
3 strict pull ups
12 DB snatch
3 rounds-
3 strict pull ups
40 Double unders
3 rounds-
3 strict pull ups
6 Single arm "Devil press"
3 Rounds-
3 strict pull ups
6 Lateral burpees
***
Pull & Core-
Complete total of 60 No pushups renegade rows.
***
Independent Open Gym WOD-
3 rounds-
3 strict pull ups
12 American KBS
3 rounds-
3 strict pull ups
40 Double unders
3 rounds-
3 strict pull ups
6 Single arm KB snatch
3 Rounds-
3 strict pull ups
6 Lateral burpees
Then-
Complete total of 100 plank hip taps
Squat-
Back squat- 5-5-5-5-5
***
Metcon-
2 Minutes AMRAP, 2 Minutes rest, for 4 rounds-
– 10 DB step overs @2x 22.5/15kg
AMRAP of Calories row in the remaining time.
***
Independent Open Gym WOD-
Bulgarian split squat- 4 sets 8+8
2 Minutes AMRAP, 2 Minutes rest, for 4 rounds-
– 16 step overs על הספסל בחוץ
AMRAP of 8 meters shuttle runs in the remaining time
Press-
4 super sets of-
8+8 Tall landmine press
8+8 Single arm DB upright rows
***
Metcon-
15 AMRAP-
8 KB sumo DLHP 32/20KG
8 T2B
8 Push ups
30 "Mountain climbers"
***
Independent Open Gym WOD-
Complete 4 sets of AMRAP- "Yoga push ups"
then-
15 AMRAP-
10 Daedlifts
8 Push presses
6 Thrusters
40 "Mountain Climbers"