WOD 240326
Lift-
The sumo deadlift- 5-5-3-3-1-1-1
***
Metcon-
For time-
3-6-9-12-15-18-21- Sumo DLHP @32/20kg KBs
– 2 wall walks after every sets.
Lift-
The sumo deadlift- 5-5-3-3-1-1-1
***
Metcon-
For time-
3-6-9-12-15-18-21- Sumo DLHP @32/20kg KBs
– 2 wall walks after every sets.
Push-Pull-
Complete 4 super sets of-
8+8 Tall landmine presses
8+8 3 points DB row
***
Metcon-
"Ryan"
5 rounds for time-
7 Bar Muscle ups
21 Burpees
Scaling–
BMU > C2B > Pull ups > Jumping pull ups
Burpees- Less volume- 15 > 12
Squat-
Pause front squat (3 sec' at bottom)- 2-2-2-2-2
***
Metcon-
1:00 AMRAP for each- Total of 4 rounds-
– Bike for Calories
– Walking lunges for reps
– single KB rack walk for "recovery"
Pull-
Weighted pull ups- 3-3-3-3
Then- 3 sets of AMRAP ring rows (place your feet under the bar/rings)
***
Metcon-
2 AMRAP/2 rest for 4 rounds-
Row 350/275 Meters
AMRAP of Wall balls in the remaining time.
– Count total WB.
Lift & Push-
Build heavy complex of-
2 Power cleans & 2 jerks
1 Power clean & 1 jerk
***
Metcon-
For time-
10 Clean & jerk @70/50kg
6 Shuttle runs (1 SR= 2x 8 meters)
10 Clean & jerk
8 Shuttle runs
10 Clean & jerk
10 Shuttle runs
Squat & Core-
Complete 4 super sets-
8 Pistol squats
1:00 of single arm plank
***
Metcon-
in teams of 2-
20 AMRAP-
21 DB front rack lunges
15 Burpee box jump overs
9 "Devil presses"
3 DB thrusters
RX= 2*22.5/15KG
***
Endurance WOD-
3 rounds-
Run 200 meters
6 Burpees
6 Single arm devils
6 DB snatch
– 1:00 Rest
3 rounds-
50 DU
10 Single DB clusters
– 1:00 rest
3 rounds-
25 wall balls
25 Sit ups
