WOD 230808
Metcon-
In teams of 2-
20 AMRAP-
50 Pull ups- I go you go
10 sets of 200 meters Relay run
AMRAP row in the remaining time- Switch every minute
***
Accessory work-
3 sets of 10- Inverted rows
***
Weightlifting Class-
Metcon-
In teams of 2-
20 AMRAP-
50 Pull ups- I go you go
10 sets of 200 meters Relay run
AMRAP row in the remaining time- Switch every minute
***
Accessory work-
3 sets of 10- Inverted rows
***
Weightlifting Class-
Push-
Strict press- 3-2-1
Push press- 3-2-1
Push jerk- 3-2-1
***
Metcon-
10 AMRAP-
10 HPC & Jerk
6 Lateral burpees
4 Thrusters
RX=40/30kg
***
Row WOD-
3 sets of- (Zone 2= 60-70%)
7 Minutes Row
3.5 Minutes rest
immediately into-
8 sets of- (Zone 4= 80-90%)
:30 sec' Row
:15 sec' rest
Squat-
Back squat- 10-10-5-5
– Rest as needed
***
Metcon-
4 Rounds for time-
15 T2B
120 Meters suitcase carry
15 Goblet squat
RX= 32/20kg
Lift-
EMOM 10-
1 Hang Snatch high pull
1 Hang power snatch
1 Hang squat snatch
***
Metcon-
"Randy"
75 Power snatches for time.
– RX= 40/25kg
***
Accessory work-
50 Strict Knees to chest
Metcon-
in teams of 2-
20 Rounds for time-
1 Power clean 60/40kg
1 Power clean & Jerk
1 Shoulder to OH
8 Cal Bike
– Alternate full rounds.
Immediately into-
60 Bar muscle ups / 90 C2B / 120 Pull ups
– I go, You go.
Metcon-
3 AMRAP / 1 Rest-
6 Barbell lunge presses 20/15kg
8 Sumo DLHP
10 Sit ups
– Continue each round from where previous round ended.
– Total of 5 Rounds.
***
Squat-
Accumulate 5 minutes of Wall sit.
