Endurance Metcon-
Bike for calories- (work:rest = 1:1)
:45
1:00
1:15
1:30
1:45
2:00
1:45
1:30
1:15
1:00
:45
* Count total calories..
***
Core & Some more-
EMOM 8-
6-10 T2B
– Hold plate OH in the remaining time..
***
Row WOD-
8 Rounds of-
300 Meters Row
– 1 minute rest between sets
3 minutes rest, immediately into-
1750 meters row
Lift-
Build heavy complex of-
1 Hang power clean
1 Power clean
1 Squat clean
***
Metcon-
in teams of 2-
10 Rounds for time-
9 Hang squat cleans
6 Bar muscle ups
RX= 70/45kg
Scaling–
1- Less weight
2- 12 C2B / 12 Pull ups
Push-
Strict press- 8-8-8-8
***
Metcon-
10 AMRAP-
10 Box jumps
15 Push ups
20 DB Hang clean & jerk 22.5/15kg
***
Accessory-
3 sets of 8+8 Contralateral Deadbugs
Squat-
3 super sets of-
8+8 Single leg RDL
8 Cyclist squat
***
Metcon-
In teams of 2-
For time-
20 Synchronized Plate Ground to OH 20/15kg
10 Bar MU
3-6-9-12-15 Synchronized Burpee to plate
Metcon-
20 AMRAP-
21/18 Cal on machine
15 American KBS
15 Sit ups
RX= 32/20KG
***
Core-
3 sets- 8+8 Pallof presses
Metcon-
"Open 17.5"
10 Rounds for time-
9 Thrusters 42.5/30kg
35 Double unders
Cap– 30 minutes
***
StrengthCon-
1) 4 sets-
24 Meters Sled push
12 Pull ups
2) 4 sets-
24 Meters Sled pull
24 Push ups
3) 4 Sets-
24 meters Farmer carry
90 seconds rest
