WOD 230107
Lift-
Single leg RDL- 4 sets of 8+8
***
Metcon-
5 total rounds-
3 AMRAP / 1.5 Rest-
21 Russian KBS
15 Box jumps
AMRAP of T2B in the remaining time
Lift-
Single leg RDL- 4 sets of 8+8
***
Metcon-
5 total rounds-
3 AMRAP / 1.5 Rest-
21 Russian KBS
15 Box jumps
AMRAP of T2B in the remaining time
Strength work-
Complete 50 strict pull ups.
RX- with ~25% of bodyweight
Scale #1- with less than 25%
Scale #2- Bodyweight
Scale #3- with a band
***
Metcon-
8 rounds for time-
8 thrusters 42.5/30kg
8 Power cleans
8 HRPU
Squat-
Back squat- 10-8-5-5-3-3-3
***
Metcon-
5 rounds for time-
21 Wall balls
15 DB snatch 22.5/15kg
9 Lateral burpees
Core-
4 sets of-
10+10 DB pull through
***
Metcon-
:45 seconds work, 0:15 rest & transition-
1) Bike for calories
2) Suitcase walk around
3) "Devil presses" 40/25kg
– 5 Rounds in total!!!
Metcon-
EMOM 20-
Odd- 5 power cleans ~75%
Even- 8 T2B
***
Accessory work-
100 Floor wipers
***
Weightlifting Class-
Today's focus:
Clean – Extending only as much as needed
Jerk – "Pushing against gravity"
5 sets
3 no contact squat clean + 3 push presses
5 sets
No feet squat clean
Hang no feet squat clean
Push jerk
5 sets
No feet squat clean
Squat clean
Push jerk
Power jerk
5 sets
Squat clean & jerk
Accessories:
5 press in split position + 8 BTN DB triceps extension
Strength work-
Hollow position DB floor press- 4 Sets of 10 reps
*
Metcon-
In teams of 2-
20 AMRAP-
1-2-3-4-5… Etc- rope climbs
10 DB thrusters 45/30kg
10 Lateral burpees over DB
***
StrengthCon-
5 Super sets-
6 Back squats
12 DB hollow position floor press
5 Super sets-
12 Upright rows
6+6 DB Lunges
5 rounds for quality-
10 Strict pull ups
10 DB thrusters
