Skill-
Kipping/Butterfly pull ups..
***
Metcon-
For time-
5-10-15-20-
Single DB Cluster @22.5/15kg
Strict pull ups
***
Independent Open gym WOD-
Complete 50 strict Pull ups
Then-
5 rounds for time-
10 Thrusters @40/30kg
10 Lateral burpees over bar
Lift-
Deadlift- 8-8-6-6
Then-
Hang power clean- Build MAX of the day.
***
Metcon-
10 AMRAP-
10 Hang power clean 60/42.5kg
10 Single arm DB jerks
2-4-6-8.. etc Lateral burpees over bar
***
Independent Open Gym WOD-
Single leg KB RDL- 4 sets of 6+6 reps
Then-
20 AMRAP-
10-20-30-40.. etc
KBS @32/20kg
Box jumps
Double unders
Pull-
Seated banded rows– 4 sets of 15-20 reps
***
Metcon-
For time-
25 Hang power cleans @80/50kg
50 Strict pull ups
75 Floor presses @2x 22.5/15kg DBs
***
Independent Open Gym WOD-
4 sets of- 10+10 KB bent rows
Then-
For time-
100 Push ups
50 Strict pull ups
25 Devil presses @22.5/15kg
Squat-
Back squat-
1 Heavy rep every :45, for 10 Rounds.
***
Metcon-
"Open 21.2"
For time-
10-20-30-40-50 DB snatch @22.5/15kg
15 Burpee box jumps
***
Independent Open Gym WOD-
5 sets of 10 Front rack KB lunges
Then-
20 AMRAP-
5 Shuttle runs (1 SR= 15 meters)
10 Pull ups
15 Air squats
Core-
Complete 5 Super sets of-
1:30 Suitcase carry
10 "Lu raises"
***
Metcon-
12 Rounds for time-
3 Shoulder to OH @60/40kg
30 "Mountain climbers"
20 Lateral jumps over bar
***
Independent Open Gym WOD-
Complete 5 super sets of-
:45 Plank
:20 + :20 Side plank
5 DB Z-presses
Then-
12 Rounds for time-
6 DB hang clean & jerk @22.5/15kg
30 "Mountain climbers"
20 Lateral jumps over DB
