WOD 230415
Press-
Floor presses- 10-8-8-5-5
***
Metcon-
20 AMRAP-
60 Double unders
30 DB snatch
5-10-15-20.. etc T2B
Press-
Floor presses- 10-8-8-5-5
***
Metcon-
20 AMRAP-
60 Double unders
30 DB snatch
5-10-15-20.. etc T2B
Metcon-
In teams of 2-
6 rounds for time-
Bike 15/12 Cals- Partner holds 20/15kg plate OH
30 Plate Ground to OH 20/15kg
150 meters Run down & up hill with plate
***
Accessory work-
Complete all together 120 Plate floor wipers
Metcon-
"Karen goes WILD"
Complete for time- 150 wall balls
– Every pause= burpees
1st pause= 3 Burpees
2nd= 6 burpees
3rd= 9 burpees
etc…
***
Accessory work-
5 sets of- 45+45 seconds suit case carry.
– rest as needed
Lift-
Build heavy complex of-
1 Hang power snatch
1 Hang squat snatch
***
Metcon-
15 AMRAP-
2-4-6-8-10.. etc
Hang power snatches
OHS
Lateral jumps (in 10's)
Metcon-
6 rounds for time-
12 American KBS 32/20kg
9 Box jumps
3 wall walks
***
Accessory work-
4 super sets-
7+7 Single leg RDL
10 Hollow rocks
Push-
Split jerk- 3-3-2-2-1-1
***
Metcon-
12 AMRAP-
21 DB hang clean & jerk
15 Pull ups
9 Box step ups
***
StrengthCon-
1) 5 super sets-
5 deadlifts
AMRAP of strict pull ups
2) 5 super sets-
5 Power cleans (t&g)
8 Strict DB shoulder press
3) On a 10 min clock-
3 Squats cleans
3 Jerks
3 Bar MU
