WOD 230126
Squat-
Every 2 minutes- 5-5-3-3-1-1-1
***
Metcon-
For time-
20-15-10-5-10-15-20-
Plate ground to OH 20/15kg
OH lunges
– Every 2 minutes- 5 burpees to plate
Squat-
Every 2 minutes- 5-5-3-3-1-1-1
***
Metcon-
For time-
20-15-10-5-10-15-20-
Plate ground to OH 20/15kg
OH lunges
– Every 2 minutes- 5 burpees to plate
Core-
Complete 5 sets of-
8+8 Unilateral deadbug
***
Metcon-
1 AMRAP each-
– Row for cals
– Bike for cals
– T2B
– Rest
Total of 5 rounds!!!
– Count total reps (bike+row+T2B)
Lift-
Build heavy complex of-
1 Hang power snatch
1 Hang squat snatch
1 squat snatch
***
Metcon-
For time-
100 Muscle/Power snatches 20/15kg
100 Push ups
100 Sit ups
– Mix it however you want
***
Weightlifting Class-
Today's focus:
Transition speed
Acknowledging the block snatch variation, benefits and restrictions
5 sets
1 block muscle snatch
2 block power snatch
5 sets
2 block squat snatch
5 sets
1 block power snatch
1 block squat snatch
5 sets
3 heaving snatch balance
Accessories:
8 good mornings + 12 v-ups
Pull-
5 Super sets-
12 Ring rows
20 Russian twists
***
Metcon-
in teams of 2-
15 AMRAP-
7 Burpees
5 D-ball cleans 70/40kg
3 Rope climbs
– I go, You go
***
StrengthCon-
6 super sets-
6 D-ball squat cleans
6 Floor presses
Finish for quality-
15 Legless rope climbs
100 OH lunges 20/15kg plate
– Mix it however you want
Squat-
Back squat- Every 2 minutes- 6-4-2-2-2-2
***
Metcon-
7 rounds For time-
10 Single DB clusters 22.5/15kg
10 Sit ups
10 Single DB renegade row
Core-
Complete 5 super sets of-
– 30 seconds D-ball walk around
– 45 seconds plank
***
Metcon-
For time-
90 Push ups
60 Box jumps
60 T2B
– MIX it however you want
