WOD 241001
Push-Pull-
4 Super sets of-
3 Push jerks
AMRAP of chin ups
4 Super sets of-
8 Seated DB shoulder press
AMRAP of strict pull ups
***
Metcon-
8 AMRAP-
8 Box jumps
12 DB hang c&j
8 Box jumps
12 DB snatch
Push-Pull-
4 Super sets of-
3 Push jerks
AMRAP of chin ups
4 Super sets of-
8 Seated DB shoulder press
AMRAP of strict pull ups
***
Metcon-
8 AMRAP-
8 Box jumps
12 DB hang c&j
8 Box jumps
12 DB snatch
Core-
Complete 3 super sets-
:20 L-sit on box
:20 Sorenson hold
– Adjust time if needed..
***
Metcon-
20 AMRAP-
9 T2B
3 Wall walks
9 T2B
12 HRPU
9 T2B
15 Burpees to target
9 T2B
18 Sit ups
9 T2B
150 Run
Lift-
Floating DL- Build heavy 5 reps..
***
Metcon-
In teams of 2-
4 rounds for time-
21 Double DB box step overs
15 Strict pull ups
9 Double DB devils
RX= 22.5/15kg
Push-
Build heavy 3 reps for each-
1) Strict press
2) Push press
3) Push jerk
***
Metcon-
12 AMRAP-
5 HPC & jerk @60/42.5kg
20 Lateral jmps ovr bar
10 T2B
Core-
Complete 3 sets of 8+8 Unilateral deadbug
***
Metcon-
"Open 16.1"
20 AMRAP-
8 OH lunges @42.5/30kg
8 Lateral burpees
8 OH lunges
8 C2B
Endurance day-
5 rounds of-
1:00 AMRAP each- (:15 transition)
– Row for cals
– Bike for cals
– Shuttle runs
– Rest
* Count total reps- 1 rep = 1 Cal / 7.5 meters
* Score is the worst round!!!
***
Accessory work-
Complete in any order-
50 Strict knees to chest
3:00 total plank
