WOD 221222
Endurance-
1:30 Work, :0:30 rest & transition-
– Row for Meters
– Box jumps
– Double unders
Total of 3 rounds.
***
Core-
4 easy rounds of-
30+30 seconds suitcase carry
15 AB mat sit ups
30 "Mountain climbers"
Endurance-
1:30 Work, :0:30 rest & transition-
– Row for Meters
– Box jumps
– Double unders
Total of 3 rounds.
***
Core-
4 easy rounds of-
30+30 seconds suitcase carry
15 AB mat sit ups
30 "Mountain climbers"
For time-
50 strict pull ups,
Immediately into-
21-15-9
Power cleans 60/40kh
T2B
***
Accessory work-
4 sets of 21 Floor wipers (left, center, right)
Squat-
D-ball Bearhug squat- 8-8-5-5-3-3
– Scaling- KB Goblet squat
– Upscale- Slow squat
***
Metcon-
For time-
50-40-30-20-10- Air squat
25-20-15-10-5 DB hang clean & jerk 22.5/15kg
***
Weightlifting Class-
Today's focus:
Clean – Bar receiving before reaching the deepest squat position
Jerk – Becoming solid under the bar
3 sets
3 hip squat cleans
5 sets
(3, 3, 3, 2, 2)
Hang squat cleans
5 sets
1 squat clean
1 low hang clean
3 sets
3 jerk balance
5 sets
To build to a heavy-ish 1 rep push press
5 sets
(3, 3, 3, 2, 2)
Jerk (@ 2 sec' stop at catch position)
Accessories:
4 supersets
8 weighted dislocations + 3 eccentric pull-ups
Core-
Complete 3 sets of- 10+10 side plank rows
***
Metcon-
22 AMRAP-
20 T2B
20/16 Cal bike
20 Push ups
20 Burpees
***
StrengthCon-
1) 5 supersets-
10 Bent rows
– AMRAP of strict pullups
2) 5 supersets-
10 Plate Halos
– AMRAP of push press 60/40kg
3) 10 Min work-
10 Back squats (of the ground)
4 Wall walks
Lift-
Hang power clean- Build 1 rep MAX.
– Goal is NOT over spreading the legs
Then-
Hang squat clean- Build 1 rep MAX.
***
Metcon-
14 AMRAP-
30 Double unders
10 Deadlift 60/40kg
5 HPC
Push-
Push press- 5-4-3-2-1
***
Metcon-
For time-
Run 400
21 Shoulder to OH 60/40kg
Run 400
15 S2OH
Run 400
9 S2OH
