WOD 230829
Push-
2 Split stance push press
2 Split jerks (5 second OH pause in the 2nd rep)
***
Metcon-
10 Rounds for time-
6 DB hang clean & jerk
6 Lateral burpees
30 DU
Push-
2 Split stance push press
2 Split jerks (5 second OH pause in the 2nd rep)
***
Metcon-
10 Rounds for time-
6 DB hang clean & jerk
6 Lateral burpees
30 DU
Squat-
EMOM 8-
1 Hang squat clean + 2 Front squats
***
Metcon-
5 rounds for time-
5 Power cleans 60/42.5kg
15 Push ups
5-10-15-20-25 KB Goblet squat 32/20kg
***
Row WOD-
1) 15 AMRAP-
3-6-9-12-15.. Cal row
4 D-ball cleans 60/40kg
8 Push ups
2) in teams of 2-
5 rounds of-1:00 Row / 1:00 Plank-
– Count total Cals.
– Losing teams will Burpee a lot!!!
Metcon-
In teams of 2-
21 AMRAP-
50 Cal row
50 T2B
40 Cal row
40 Double DB Hang snatch
30 Cal row
30 D-ball Cleans
20 Cal row
20 D-ball squats
10 Cal row
10 Double DB "Devil press"
Core-
5 super sets of-
10 Strict knees to chest
5+5 Half Turkish get ups
***
Metcon-
4 sets of-
2:00 minutes work / 2:00 minutes rest-
30 Meters "Bear crawl"
AMRAP of shuttle runs in the remaining time
– Count total shuttles
Metcon-
"Modified Helen"
6 rounds for time-
400 Meters Row / 24 Cal bike
21 KBS 24/16kg
12 Pull ups
Lift-
Build heavy Complex of-
1 HPC
1 Hang squat clean
1 Power clean
1 Squat clean
***
Then-
Every :20 X 8 sets
1 Squat clean
***
Metcon-
In teams of 2-
8 AMRAP-
8 Synchronized burpees
2-4-6-8-10.. etc Deadlifts 100/65kg
