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
Lift-
Build heavy complex of-
1 Hang power clean
1 Power clean
1 Hang squat clean
1 Squat clean
– Try to *touch & go*
***
Metcon-
– By in- Run 200
Then 10 rounds-
3 deadlifts @100/75kg
6 HRPU
– Cash out- Run 200 meters
***
Independent Open Gym WOD-
Single leg RDL- 4 sets of 8+8
Then-
20 AMRAP-
Bike 12/9 Cals
15 HPC @60/40kg
15 Sit ups
Pull-
Australian pull ups– 5 sets of 6-12 Reps
– Use box for elevation
***
Metcon-
1 Minute AMRAP each, For 5 rounds-
– Cal bike
– Burpee pull ups
– Cal row
– Double DB "Devil press" @2x 17.5/10kg
– Rest
* Count total reps!!!
***
Independent Open Gym WOD-
Accumulate total of 50 strict pull ups
Then-
5 rounds for time-
Run 200 meters
15 Russian KBS
15 Push ups
