WOD 221126
Core-
4 super sets of-
Single arm hip bridge DB press– 10+10
30-45 seconds gymnastics plank
***
Metcon-
20 AMRAP-
21 Cal on machine- Bike or row
15 Pull ups
9 Burpee box jumps
Core-
4 super sets of-
Single arm hip bridge DB press– 10+10
30-45 seconds gymnastics plank
***
Metcon-
20 AMRAP-
21 Cal on machine- Bike or row
15 Pull ups
9 Burpee box jumps
Lift-
Split stance KB deadlift– 4 sets of 8+8
***
Metcon-
Every 3 minutes, for 4 rounds-
10 SDLHP 50/35kg
40 Double unders
60 "Mountain climbers"
***
Accessory work-
3 sets of- 10+10 Unilateral deadbug
Strength work-
Push press- Built a heavy single!!!
Then- push jerk- 3-3-3
***
Metcon-
2 rounds for time-
60 Wall balls
30 DB snatch 22.5/15
– Every pause = 4 burpees
Squat-
Overhead squat- 5-4-3-2-1
***
Metcon-
5 rounds for time-
20 KBS 32/20kg
16 Reverse lunges
12 Thrusters 20/15kg
Strongman-
Complete 5 triple sets of-
30 Meters Farmer carry
30 Meters D-ball bearhug walk
15 Deficit push ups
***
Metcon–
8 AMRAP-
2-4-6-8-10… etc
Burpees
Toes to bar
Lift-
Build heavy Complex of-
1 Hang power clean + 1 Power clean + 1 squat clean
– Try to touch & go
***
Metcon-
10 Rounds for time-
5 Hang power cleans 60/40kg
35 Double unders
***
StrengthCon-
EMOM 30:
1- 1 Power clean + 1 squat clean + 2 Front squats
2- 8 DB push press
3- 5 Weighted pull ups / Strict pull ups
