Squat-
Back squat- 3-3-3-3-3-3
– Every 2:00
***
Metcon-
In teams of 2-
For time-
21-15-9-15-21
Thrusters 50/35kg
T2B
– Every 2:00 minutes- 4 Synchronized burpees over bar.
***
Independent Open Gym WOD-
KB Goblet squat- 12-10-8-6-8-10-12
– Rest 1:30 between sets
For time-
21-15-9-
DB thrusters 2×20/12.5kg DBs
T2B
Core-
EMOM 12-
Odd- 6-10 Toes to Bar
Even- 8-12 Handstand Hip taps
***
Metcon-
For time-
27-21-15-9-3-
Plate OH lunges @20/15kg
Box jumps
Push ups
***
Independent Open Gym WOD-
EMOM 12-
Odd- 6-10 Toes to Bar
Even- 8-12 Renegade rows
Then-
For time-
27-21-15-9-3-
Plate OH lunges @20/15kg
Box jumps על הספסלים בחוץ
Push ups
Lift-
10 Minutes to Build heavy 1 rep Squat snatch
then-
Build heavy 2 reps OHS
***
Metcon-
For time-
60 DB snatch 22.5/15kg
10 Rope climbs
– In any Mix wanted
– Time Cap– 10 minutes
***
Independent Open Gym WOD-
EMOM 10- 3 D-ball cleans
5 rounds for time-
50 Double unders / 100 singles
30 Meters D-ball carry
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
