WOD 241008
Metcon-
In teams of 3-
Row 3000/2100 Meters
– Switch every 1:00
– 1 team member hold KB in suitcase carry
Immediately into-
60 Synchronized burpees over bar
– 1 team member hold KB in suitcase carry
Metcon-
In teams of 3-
Row 3000/2100 Meters
– Switch every 1:00
– 1 team member hold KB in suitcase carry
Immediately into-
60 Synchronized burpees over bar
– 1 team member hold KB in suitcase carry
Metcon-
"7/10/2023"
In teams of 2-
7 Rounds-
10 Double DB devils
7 Bar MU
10 Burpee box jump overs
immediately into-
101 Double unders
2023 meters Run
Squat-
Build heavy 1 rep- Hang squat clean
***
Metcon-
10 rounds for time-
3 Front squats @70/45kg
1 Legless rope climb
"Heavy day"
5 Super sets of-
3 HPC
3 Strict presses
5 super sets of-
6 Floor presses
8+8 DB bent rows
***
Metcon-
7 AMRAP-
3 BMU
5 Push jerks @70/50kg
7 T2B
Lift-
Build heavy complex of-
1 Power clean
1 Hang squat clean
***
Metcon-
For time-
30 Deadlifts @80/50kg
20 Lateral burpees ovr bar
10 Power cleans
***
Accessory work-
Accumulate 4:00 of Suitcase carry
Metcon-
14 AMRAP-
60 DU
40 Wall balls
20 Single DB Thrusters
5 shuttle runs
***
Accessory-
3 Super sets of-
8+8 Bulgarian split squat
8 Cyclist squat
