WOD 230408
Metcon-
For time-
7 rounds of "Cindy"
1 round of "Annie"
7 rounds of "Cindy"
"Cindy"
15 Air squats
10 Push ips
5 Pull ups
"Annie"
50-40-30-20-10
Double unders
Sit ups
***
Core-
4 sets of 30 seconds weighted plank
Metcon-
For time-
7 rounds of "Cindy"
1 round of "Annie"
7 rounds of "Cindy"
"Cindy"
15 Air squats
10 Push ips
5 Pull ups
"Annie"
50-40-30-20-10
Double unders
Sit ups
***
Core-
4 sets of 30 seconds weighted plank
Lift-
Deadlift- 5-5-3-3-1
***
Metcon-
For time-
40 single arm Devil presses
50 Box jumps
60 T2B
– Mix it however you want..
Push-
Landmine presses– 4 sets of 8+8
***
Metcon-
In teams of 2-
20 AMRAP-
Row 500/400 meters
12 Lateral burpee over rower
1-2-3-4-5.. etc Rope climbs
– Alternate roles every minute on the minute.
Metcon-
Modified "Online Age group Qualifier test #1"
3 rounds-
50 feet hang DB lunges
10 Pull ups
2 rounds-
50 feet Rack DB lunges
10 C2B
1 Round-
50 feet OH DB lunges
10 Bar MU
RX= 22.5/15kg
Time cap– 20 Minutes
***
Accessory work-
4 sets of-
30 seconds- Anti extension Medball OH hold
Core-
4 super sets of-
10 Handstand Hip/shoulder taps
10 Plank DB pull through
***
Metcon-
5 Rounds for time-
21-18-15-12-9
DB snatch 22.5/15kg
T2B
– Run 150 Meters Down & up hill
***
StrengthCon-
1) Z-press- 5-5-3-3-1
2) 5 heavy set of the complex-
1 Hang power clean + 2 jerks + 2 front squats
3) on a 15 Minute clock-
3 Thrusters 60/40kg
6 Power cleans
9 Strict chin ups
