Lift-
Build Heavy 1 rep Power snatch
***
Metcon-
"Ingrid"
10 Rounds for time-
3 Snatches @60/42.5kg
3 Lateral burpees over bar
***
Independent Open Gym WOD-
4 sets of- 8+8 Single Leg RDL
10 Rounds for time-
6 Single DB Snatches @30/20kg
3 Lateral burpees over DB
Pull & Squat-
EMOM 12-
Odd- 2 Legless rope climbs
Even- 8-12 Goblet squat
***
Metcon-
In teams of 2-
For time-
40 Double DB lunges
40 Cal Bike
40 Pull ups
30 Double DB rack lunges
30 Cal Bike
30 Pull ups
20 Double DB OH lunges
20 Cal Bike
20 Pull ups
100 Air squats
10 Cal Bike
10 Pull ups
20 Double DB OH lunges
20 Cal Bike
20 Pull ups
30 Double DB rack lunges
30 Cal Bike
30 Pull ups
40 Double DB lunges
40 Cal Bike
40 Pull ups
***
Independent Open Gym WOD-
EMOM 10-
Odd- 8 Barbell bent over rows
Even- 8 Front squats
For time-
30-20-20
KB walking lunges @ 2×20/12kg KBs
Pull ups
Lift & press-
EMOM 10-
1 Power clean & jerk
***
Metcon-
For time-
30 Hang power cleans @42.5/30kg
Run 200
30 Shoulder to OH @42.5/30kg
Run 200
30 Hang Muscle Cleans @20/15kg
Run 200
30 Strict presses @20/15kg
***
Independent Open Gym WOD-
EMOM 10-
5 DB thrusters @as heavy as possible
For time-
30 DB Hang power cleans @ 2×22.5/15kg
Run 200
30 Shoulder to OH @ 2×22.5/15kg
Run 200
30 DB Deadlifts @ 2×22.5/15kg
Run 200
30 Hand release push ups
Squat-
3 super sets of-
12 KB Deficit Goblet lunges
:30 Wall sit
:40 Plank
***
Metcon-
For time-
27-21-15-9 Wall balls
15 Medball OH Sit ups
***
Independent Open Gym WOD-
4 sets of- 8-6-4-2 Back squats
For time-
15-12-9 Deadlifts
12-9-6 Hang power cleans
6-5-4 Jerks
Metcon-
In teams of 2-
30 AMRAP-
4-8-12-16-20.. etc
Thrusters
Pull ups
10-20-30-40-50.. etc Cal bike (8-16-24-32-40.. for women)
RX= 42.5/30/kg
Lift-
Snatch grip DL- 5-4-3-2-1
***
Metcon-
10 AMRAP-
16 Box jumps
16 DB snatch
8 DB Box step ups
8 Burpee box jumps
***
Accessory work-
3 sets of 15-30 seconds Sorenson hold on Box
***
Independent Open Gym WOD-
4 sets of 8+8 single leg RDL
15 AMRAP-
2-4-6-8-10-12.. etc
Thrusters 40/30kg
T2B
Shuttle runs (1 Shuttle= 2×7.5 meters)
