Lift-
Deadlift- 6-6-4-4-3
***
Metcon-
In teams of 2-
12 Rounds for time-
8/6 Cal row
8 DB snatch @22.5/15kg
– Alternate full rounds
Then-
Complete 2000 Meters Row
– Switch roles every Minute
***
Independent Open Gym WOD-
5 Sets of 30 meters Farmer carry- KBs or Farmer bars.
Then-
For time-
60 Russian KBS @32/20kg
50 Box jumps
40 T2B
30 Burpees
Core-
4 Super sets of-
10 HS hip taps
8+8 Unilateral Deadbugs
***
Metcon-
In teams of 2-
For time-
3-5-7-9-11-13-15
"Man Makers" @2x 20/12.5 DBs
Double unders (in 10s)
Wall walks
Endurance WOD-
Every 3:00 Minutes for 30 minutes (5 sets)-
1) Row 500/400 Meters
2) 5-4-3-2-1 Thrusters & Lateral burpees @40/30kg
***
Independent Open Gym WOD-
Every 3:00 Minutes for 30 minutes (5 sets)-
1) Bike 20/16 Cals
2) 5-4-3-2-1 DB Thrusters & Lateral burpees @40/30kg
Metcon-
10 AMRAP-
1-2-3-4-5-6… etc Bar Muscle ups / Strict C2B
3-6-9-12-15-18 Russian KBS @32/20kg
***
Pull-
Every :45 secs, for 10 rounds- 1 Legless rope climb.
***
Independent Open Gym WOD-
10 Rounds for time-
12 Wall balls
9 T2B
30 DU
Athletic Ability-
5 Attempts for MAX broad jumps
***
Metcon-
EMOM 21-
1) 5 deadlifts @100/65kg
2) AMRAP of Cal Bike
3) 10 T2B
– Count total Calories
***
Independent Open Gym WOD-
21 AMRAP-
10 Meters Broad jump burpees
10 Push jerks @60/40kg
20 Sit ups
Squat & Push-
EMOM 10-
Odd- 10 KB Rack lunges
Even- 5 Floor presses
***
Metcon-
In teams of 2-
For time-
50 Stand up sit ups (use DBs)
75 DB box step overs @2x 22.5/15kg
100 Push presses @42.5/30kg
***
Independent Open gym WOD-
EMOM 10-
Odd- 10 KB Rack lunges
Even- 5 Floor presses
Then-
For time-
100 wall balls
100 Box jumps
– Mix it..
