WOD 230720
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
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
Core-
Complete 50 T2B.
– Every stop= 60 seconds plank
***
Metcon-
6 rounds of-
1 Minute AMRAP / 1 Minute rest-
12 DB Snatch
– AMRAP of burpee box jumps
RX= 30/20kg
***
Weightlifting Class-
* Hook grip
5 sets
2 no contact no feet squat clean
2 push press (2 last sets: push jerk)
5 sets
2 × 2 clean pulls + no feet squat clean
5 sets
No feet power clean
Push jerk
No feet squat clean
Push jerk
5 sets
No feet squat clean
Squat clean
Jerk
Build to a heavy single C&J:
"Wave" technique, begin with no feet squat clean until the second wave.
Lift-
Deadlift- 6-6-6-6
***
Metcon-
4 rounds for time-
20 Russian KBS
20 DB plank rows
20 Sit ups
***
Row WOD-
1) 5 Sets-
Row 8 Cals- No' 10
Row 8 Cals- No' 5-6
– Rest 1:1
2) Every 3 minutes X5 sest-
Row 450/400
8 Lateral burpees over bar
Metcon-
"Frantasy land"
In teams of 2-
21-15-9-15-21
Thrusters 40/30kg
Pull ups
15-12-9-12-15
Thrusters 50/35kg
Chest to bar
12-9-6-9-12
Thrusters 60/42.5kg
Bar Muscle ups
– I go, You go!!!
Metcon-
16 AMRAP-
8 Barbell OH lunges
8 Lateral burpees
8 Barbell OH lunges
16 Hang power cleans
RX= 42.5/30kg
***
Accessory work-
3 sets of 10 renegade rows
