WOD 230330
Squat-
Overhead squat- 5-5-5-5
***
Metcon-
10 Rounds for time-
5 Hang Power snatch
4 OHS
3 Bar MU / Strict pull ups
RX= 40/25kg
Squat-
Overhead squat- 5-5-5-5
***
Metcon-
10 Rounds for time-
5 Hang Power snatch
4 OHS
3 Bar MU / Strict pull ups
RX= 40/25kg
Metcon-
5 rounds of-
5 deadlifts 100/65kg
8 T2B
8 DB double DB push press 40/25kg
8 T2B
***
Run-
7 Sets of-
60 Meters sprint.
– 1.5 Minute rest between sets.
On a running Clock-
0:00-7:00– (AMRAP)-
3 Hang Power cleans (choose your weight)
6 Push ups
7:00-10:00– REST & transition
10:00-17:00– (AMRAP)-
1-2-3-4-5..
Lateral Jumps (in 10's)
Hang squat cleans 60/40kg
17:00-20:00– REST & transition
20:00-27:00– (Accessory work)-
sets of- 15-10 Strict knees to chest
Strength work-
EMOM 12-
Odd- 2 rope climbs
Even- 45 seconds plank
***
Metcon-
Endurance WOD-
4 Rounds-
90 sec's – AMRAP of Cal row
90 sec's- Double unders / Single unders
90 sec's- Rest
***
StrengthCon-
1) 5 super sets-
5 Front squats
3 Shoulder to OH
2) EMOM 12-
3 Power cleans (Go heavy)
6 Weighted push ups
Strength squat-
5 super sets of-
8 Goblet cyclist squat
8 DB RDL
***
Metcon-
Every 2 minutes, for 6 sets
10 Devil presses
10 OH lunges
RX= 22.5/15KG
Scaling– Less reps > 8 / 7
Push-
Build MAX of the day- Strict press
Build MAX of the day- Push press
Build MAX of the day- Push jerk
***
Metcon-
3 rounds for time-
30 Plate G2OH
30 Russian twists
