האימון היומי

WOD 231016

Part 1-

1:30 Work / 1:30 rest for 5 rounds-
Row for Calories

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Part 2-

6 rounds of-
5 Floor presses (choose your own weight)
AMRAP of unbroken strict pull ups

– Count total pull ups

Lift-

Build heavy complex of-
1 Hang power snatch
2 Power snatches

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Metcon-

For time-
20 Hang power snatches
400 Run
20 Hang power snathces

RX= 42.5/30kg

Squat-

Back squat- 10-8-6-4-2

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Metcon-

5 rounds for time-
12 DB Hang clean & jerk
10 Pull ups
8 OH lunges
6 Lateral burpees

Push-

Split jerk- Every :45 seconds 1 heavy rep- 10 sets in total
– From the rack

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Metcon-

In teams of 2-

For time-
300 Double unders
120 wall balls
200 Double unders
60 Wall balls
100 Double unders
30 wall balls

Gymnastics-

Complete total of 30 Handstand hip taps
– Scale– in pike.

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Metcon-

20 AMRAP-
20 Box jump overs
20 T2B
20 HRPU

Metcon-

10 Rounds for time-
6 single arm "Devils" 22.5/15kg
2 legless rope climbs

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Accessory work-

4 sets of 8+8 plank rows on box