WOD 230603
Push-
Landmine presses in lunge- 4x 8+8
***
Metcon-
5 rounds for time-
16 DB hang clean & jerk
12 Front rack lunges
8 DB thrusters
4 wall walks
RX= 22.5/15kg
Push-
Landmine presses in lunge- 4x 8+8
***
Metcon-
5 rounds for time-
16 DB hang clean & jerk
12 Front rack lunges
8 DB thrusters
4 wall walks
RX= 22.5/15kg
Metcon-
"Angie"
For time-
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats
Scaling #1
Mix it all
Scaling #2
Less reps- 75 > 60
Time cap– 30 minutes
Metcon-
10 Rounds for time-
3 Back squats
7 Shuttle runs (16 meters)
RX= 100/75kg
***
Accessory work-
3 sets of 20 Halo with plate.
Skill-
Handstand walk..
***
Metcon-
14 AMRAP-
3-6-9-12.. etc
T2B
Box jump overs
4 double DB "Devil presses" 40/25kg
***
StrengthCon-
1) 4 sets-
3 Power cleans
3 Tall box jumps
2) 4 sets-
1 squat clean
1 jerk
1 Front squat
1 jerk
3) on a 10 minute clock-
5 Hang power cleans
5 Floor presses
5 strict chest to bar
Lift-
Deficit Deadlift- 3-3-3
***
Metcon-
In teams of 2-
For time-
40-30-20-30-40 Cal bike
20-15-10-15-20 Deadlifts
RX= 80/50kg
***
Weightlifting Class-
"The 'three' phases of the snatch"
3 sets
Snatch deadlifts to different heights:
a) Bar disconnection
b) Below knee
c) Above knee
d) Hip
3 sets
Snatch high pull
4 sets
a) 1 Snatch balance
b) 2 Tempo squat snatch
5 sets
Build to a heavy-for-today
1 Hang Squat Snatch
Accessories
Pull & Core-
EMOM 12-
Odd- 3 rope climbs
Even- 15 Sit ups
Scaling– Less reps for both..
***
Metcon-
5 rounds of-
10 Burpees to target
10 DB snatch
20 walking lunges
***
Row WOD-
– Age group qualifier Test 1a
For time-
1,000-m row
100 double-unders
20 shuttle runs
750-m row
75 double-unders
15 shuttle runs
500-m row
50 double-unders
10 shuttle runs
250-m row
25 double-unders
5 shuttle runs
Time cap: 25 minutes
