WOD 210216
Pull-
Single arm renegade row– 4 sets of 10 reps
Metcon-
10 Rounds for time-
6 "Devil presses" 22.5/15kg
2 Legless rope climbs
Pull-
Single arm renegade row– 4 sets of 10 reps
Metcon-
10 Rounds for time-
6 "Devil presses" 22.5/15kg
2 Legless rope climbs
Push-
Single arm DB Z-press- 4 sets of 8-15 reps
Metcon-
3 rounds of-
1 Min AMRAP, 20 seconds rest-
– DB hang to OH
– Bike
– T2B
– Box jump overs
* Count total reps/Calories
Lift-
Part 1-
Build heavy Complex of-
1 Hang snatch high pull
1 Hang power snatch
1 Snatch high pull
1 Power snatch
Part 2-
Snatch grip deadlift- 3-3-3-3
Metcon-
10 AMRAP-
15 Hang power snatch 40/25kg
9 Lateral burpees
Pull & Core-
5 Super sets of-
10 Pullovers in hollow
AMRAP of strict chin ups
Metcon-
5 rounds for time-
20 Russian KBS 32/20kg
20 AB mat sit ups
* Every minute on the minute 3 burpees
Workout #1 "Open 13.4"
7 AMRAP-
3-6-9-12.. etc
Clean & jerk 60/40kg
Toes to bar
rest 5 minutes
Workout #2 "Open 15.3"
14 AMRAP-
7 Muscle ups
50 wall balls
100 Double unders
Push-
5 super sets of-
5 Push presses
5-15 Deficit push ups (using plates)
Metcon-
12 AMRAP-
1-2-3-4-5… etc
Front squats 40/25kg
thrusters
Lateral burpees
30 Double unders
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