WOD 230302
Lift-
Build heavy Complex of-
1 Hang power snatch
1 Low hang power snatch
1 Power snatch
***
Metcon-
12 AMRAP-
21 Muscle snatches 20/15kg
15 OHS
9 Squat snatches
30 Double unders
Lift-
Build heavy Complex of-
1 Hang power snatch
1 Low hang power snatch
1 Power snatch
***
Metcon-
12 AMRAP-
21 Muscle snatches 20/15kg
15 OHS
9 Squat snatches
30 Double unders
Strength Work-
4 super sets of-
5-15 Rings push ups
AHAP sled pull- הלוך וחזור
***
Metcon-
For time-
20 DB snatch
7 Burpee pull ups
20 DB OH lunges
7 Burpee pull ups
20 Single arm devil press
7 Burpee pull ups
20 DB OH lunges
7 Burpee pull ups
20 DB snatch
RX= 22.5/15kg
Strength work-
Every minute on the minute-
– Odd- 5 back squats
– Even- 20 Push ups
* 5 sets, 10 minutes in total.
***
Metcon-
In teams of 2-
10 AMRAP-
Alternate full rounds-
12 Wall balls
8/6 cals bike
Push-
Build heavy Complex of-
1 push press
1 split jerk
***
Metcon-
3 rounds for time-
20 Lateral jumps
10 Shoulder to OH 60/40kg
10 Lateral burpees
***
StrengthCon-
every 90 sec:
OHS- 3-3-3
Front squat- 4-4-4
Back squat- 5-5-5
rest 3 minutes
every 90 sec:
Strict press- 3-3-3
Push press- 4-4-4
Push jerk- 5-5-5
– Choose your own weight
Metcon-
EMOM 18-
1) 5 Deadlifts 100/65kg
2) Row 12/10 Cals
3) 10 DB thrusters 45/30kg
***
Accessory work-
4 sets of 10 renegade rows push ups
Push/Pull-
4 super sets-
5 DB seated shoulder press
5-10 Chin ups
***
Metcon-
10 Rounds for time-
6 Single DB shoulder to OH 22.5/15kg
6 DB step ups
1-2-3-4-5-6-7-8-9-10 Sit ups
