WOD 250315
Pull-
Weighted pull ups- build your 1 rep MAX of the day!!!
***
Metcon-
For time-
30-60-90-60-30 Double unders
15 Renegade rows @2×20/12.5kg
Pull-
Weighted pull ups- build your 1 rep MAX of the day!!!
***
Metcon-
For time-
30-60-90-60-30 Double unders
15 Renegade rows @2×20/12.5kg
Metcon-
FITTR Throwdown- "100"
20 AMRAP-
40 Wall balls
30 T2B
20 Strict pull ups
10 Power cleans @80/50kg
Lift-
Deadlift- 3-3-3-3 (2/5 from "Mini block")
***
Metcon-
1:00 AMRAP For each-
– Row
– Farmer carry & 1-2-3-4-5.. etc DL
– Rest
* Total of 4 rounds!!
Pull-
Weighted pull ups- 3-3-2-1 (3/4 from "Mini block")
***
Metcon-
In teams of 2-
15 AMRAP-
3-6-9-12.. etc Dual DB burpee step ups @22.5/15kg
1-2-3-4.. etc Rope climbs
Heavy day-
Build heavy 1 rep- Hang Cluster.
Then- Every :30, for 10 sets- 1 Hang cluster @80-90%
***
Metcon-
FITTR Throwdown- "Ground & Pound"
3:00 AMRAP-
2-4-6.. etc
Thrusters @40/25kg
Lateral burpees over bar
1:30 Rest
3:00 AMRAP-
2-4-6.. etc
Thrusters @50/30kg
Lateral burpees over bar
1:30 Rest
3:00 AMRAP-
2-4-6.. etc
Thrusters @60/40kg
Lateral burpees over bar
Lift & Core-
Deadlift- 5-5-5-5-5 (1/5 from "Mini block")
***
Metcon-
For time-
40 DB Snatch @22.5/15kg
20 T2B
30 OH Lunges
20 T2B
20 DB Snatch to lunge
20 T2B