WOD 230728
Metcon-
In teams of 2-
30 AMRAP-
Row 2000/1750 Meters- Switch every 1 minute
50 Devil presses 2 DBs 40/25kg
10 Rope climbs
Metcon-
In teams of 2-
30 AMRAP-
Row 2000/1750 Meters- Switch every 1 minute
50 Devil presses 2 DBs 40/25kg
10 Rope climbs
Skill-
3-5 sets of-
Wall assisted Pirouettes…
Scaling–
1) With partner as safety..
2) 1/2 Pirouette
3) Pike lateral move
***
Metcon-
5 rounds for time-
15 Sit ups to stand
40 Double unders
40 "Mountain climbers"
Metcon-
In teams of 2-
20 AMRAP-
10-9-8-7-6-5-4-3-2-1-2-3-4-5.. etc
Squat clean & jerk 80/55kg
– 120 Meters Farmer carry after every set 64/40kg
***
Accessory work-
3 sets of 8+8 DB side plank rotations
***
StrengthCon-
1) 5 super sets of-
5 Deficit Deadlifts
15+15 sec side plank
30 Sec plank
2) 5 super sets of-
5 squat cleans
15 Strict knees to chest
3) In teams of 2-
8 Minutes as many QUALITY rounds as possible of-
7 Deadlifts
5 HPC
3 Jerks
– Choose your own weight
Squat-
3 super sets-
8+8 Bulgarian split squat
8 Cyclist squat
***
Metcon-
For time-
100 Walking lunges
50 Burpees to target
15 Wall walks
Scaling– Less volume- 80-40-10 > 60-30-5
– Mix it however you want..
***
Weightlifting Class-
* Hook grip
5 sets
3 muscle snatch
3 OHS
5 sets (from rack)
2 snatch balance + 1 OHS
6 sets
Hip squat snatch
Hang squat snatch
6 sets
Hang squat snatch
Low hang squat snatch
Build to a heavy squat snatch single
Lift-
Deadlift- 6-6-4-4-2
***
Metcon-
10 AMRAP-
24 KBS 32/20kg
12 Box jumps
8/6 Cal bike sprint
***
Row WOD-
5 sets of- (Zone 2= 60-70%)
5 Minutes Row
2.5 Minutes rest
immediately into-
5 sets of- (Zone 4= 80-90%)
1 Min' Row
:30 sec' rest
Push / Pull-
EMOM 12-
1) 4-8 Seated L-pull ups
2) 4-8 DB Z-presses
Scaling for SLPU- Sit to stand with straight legs > with bended legs
***
Metcon-
For time-
10-8-6-4-2-4-6-8-10
DB hang clean & jerk 22.5/15kg
T2B
HRPU
Cap- 14 minutes
