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
Squat-
Front squat- 5-1-4-1-3-1-2-1
***
Metcon-
For time-
50 "Devils" 22.5/15kg
100 Air squats
– Mix it.. or not.
Metcon-
"Mary"
20 AMRAP-
5 HSPU
10 Pistol squats
15 Pull ups
***
Accessory work-
5 Super sets of-
8 DB Romanian DL
8 DB bent over rows
Skill-
Handstand walk progression..
***
Metcon-
Every 1.5 minutes, for 8 rounds-
6 Hang Squat cleans
3 Shoulder to OH
1 Cluster
– Choose your own weight
Metcon-
5 rounds of-
2 AMRAP- Row for Calories
1 AMRAP- Double unders
1 Minute- REST
– Goal– maintain same numbers (Cals & DU) for all rounds.
***
Accessory-
***
StrengthCon-
EMOM 5-
3 Power cleans + 1 jerk
EMOM 5-
2 Squat cleans + 1 jerk
EMOM 5-
5 Deadlifts
EMOM 5-
5 Floor presses
EMOM 5-
MAX unbroken chin ups
