WOD 231021
Accessory work-
4 Super sets of-
8 Y-T-W– use small plates
8+8 DB goblet reverse step down
***
Metcon-
6 rounds For time-
16 KB Goblet squats 32/24kg
16 HRPU
32 Double unders
Accessory work-
4 Super sets of-
8 Y-T-W– use small plates
8+8 DB goblet reverse step down
***
Metcon-
6 rounds For time-
16 KB Goblet squats 32/24kg
16 HRPU
32 Double unders
Metcon-
For time-
In teams of 2-
42 deadlifts 100/70kg
42 C2B
30 deadlifts 120/85kg
30 BMU
18 deadlifts 140/95kg
18 rope climbs
Push-
Find 1 rep MAX of the day for-
1- Strict press
2- Push press
3- Push jerk
***
Metcon-
5 rounds for time-
8 Shoulder to OH 60/40kg
Run 200 Mets
Squat-
1 heavy Front squat- Every :45, for 10 sets.
***
Metcon-
For time-
12-10-8-6-4-2 Hang squat clean 60/40kg
24-20-16-12-8-4 T2B
36-30-24-18-12-6 Lateral jumps over Barbell
Skill / Gymnastics-
HSPU progressions..
4 sets-
– AMRAP of Wall facing HSPU
– AMRAP of Strict HSPU
– AMRAP of Deficit HSPU
– AMRAP of HSPU
***
Metcon-
20 AMRAP-
21 Burpees to target
15 American KBS
9/7 Cal bike
3 Wall walks
Part 1-
1:30 Work / 1:30 rest for 5 rounds-
Row for Calories
***
Part 2-
6 rounds of-
5 Floor presses (choose your own weight)
AMRAP of unbroken strict pull ups
– Count total pull ups