WOD 230923
Push-
Strict press- 2-2-2
Push press- 2-2-2
Push jerk- 2-2-2
***
Metcon-
For time-
21-18-15-12-9-6-3-
Russian KBS 32/20kg
HRPU
Walking lunges
Push-
Strict press- 2-2-2
Push press- 2-2-2
Push jerk- 2-2-2
***
Metcon-
For time-
21-18-15-12-9-6-3-
Russian KBS 32/20kg
HRPU
Walking lunges
Pull-
Accumulate as many reps as possible in 4 attempts of Australian pull ups.
***
Metcon-
20 AMRAP-
3 Strict pull ups
10/8 Cal Bike
3 Strict pull ups
1-2-3-4-5.. etc Wall walks
3 Strict pull ups
1-2-3-4-5.. etc DB cluster- each arm 30/22.5kg
Squat-
Snatch balance- 1-1-1-1
OHS- 2-2-2
***
Metcon-
For time-
50 Wall balls
40 Push ups
30 Double DB box step ups 2x 22.5/15kg
20 Burpees to target
200 Run
Strongman-
Complete 15 Meters of AHAP- Farmer carry
***
Metcon-
4 rounds-
2:00 Work / 2:00 Rest-
Row 350/300 Meters
AMRAP of Double devil presses in the remaining time.
– Your score is the Number of "Devils" in the worst round!!!
RX= 2x 20/12.5kg
***
StrengthCon-
Complete 15 Meters of AHAP- Farmer carry
Then-
Complete 10 rounds-
5 D ball squats
5 Floor presses
45 Seconds Plank
– Goal is to go UNBROKEN.
Lift-
Every :45 for 10 sets-
1 Power clean
1 Squat clean
Then- 6 Minutes to build heavy- Squat clean
***
Metcon-
8 AMRAP-
8 Deadlifts 80/50kg
8 T2B
Push / Pull-
Complete 3 super sets-
10+10 Tall kneeling Landmine presses
10 DB Bent over rows
***
Metcon-
in teams of 2-
10 Rounds- (Alternate full rounds)-
10 DB push presses 2x 22.5/15kg
3 Bar MU / 6 C2B
10 Rounds- (Alternate full rounds)-
10 DB hang snatches
1 Legless Rope climb
***
Row WOD-
1) Row 1500
2) 4 sets of- 2:30 work / 1:30 rest
Row 500/400 Meters
AMRAP of Box jump overs in the remaining time.
