WOD 251203
Lift-
Build heavy complex of-
2 Hang Squat Clean
1 Squat Clean
*try to T&G
***
Metcon-
5 Rounds For Time-
5 Hang Power Cleans @75/50kg
5 Letteral Burpees
5 BMU
Lift-
Build heavy complex of-
2 Hang Squat Clean
1 Squat Clean
*try to T&G
***
Metcon-
5 Rounds For Time-
5 Hang Power Cleans @75/50kg
5 Letteral Burpees
5 BMU
Squat-
Back squat- On a running clock-
– 0:00-12:00- build heavy 2 reps!!!
– 12:00-14:00- Rest
– 14:00-20:00- Every minute- 3 Back squats @70-80%
***
Metcon-
10 AMRAP-
2-4-6-8-10-12-…etc
Push Ups
Sit Ups
Reverse Lunges
***
Gainz-
On a running clock-
0:00-15:00- EMOM
1) 8 Dual KB rack squats
2) :40 Plank
3) 5-6-7-8-9 Strict pull ups (or any other progression)
15:00-17:00- Rest & transition
17:00-25:00-
Odd– 6-12 Rings push ups
Even– 8-12 Dual DB Bent over rows
25:00- 27:00– Rest & transition
27:00-35:00– With a partner
Hold 2 KBs in any form-
each one in suitcase / 1 in farmer & the other rest..
– If 1 KB drops down = 30 burpees each
Endurance day-
Every 5:00 x 6 sets-
200 Meters Run
12 T2B
12 KB Deadlifts @2x 32/24kg
24 Double unders
Pull-
4 super sets of-
8+8 DB Bent over rows
AMRAP of Pull ups.. (at least 5 pull ups or else use assistance)
***
Metcon-
In teams of 2-
15 AMRAP-
12 Renegade Row
10 Dual DB Squat Clean
8 Dual DB S2OH
RX= 22.5/15kg DBs
***
Gainz-
On a running clock-
0:00-8:00– Build heavy 3 reps Strict shoulder press-
8:00-14:00– Every minute- 3 Push presses
14:00-16:00– Rest & transition
16:00-26:00–
Odd– 10 Dual KB deadlifts
Even– 15 Meters Dual DB (rack position) walking lunges
26:00-28:00- Rest & transition
28:00-40:00–
1) :40 seconds of single KB rack walk around
2) :40 seconds of single KB OH walk around
3) :40 wall sit
Push & Core-
Complete 3 super sets-
8+8 Single arm landmine press
8+8 Unilateral deadbugs
***
Metcon-
5 Rounds for time-
5 Dual DB hang power clenans
10 Floor presses
15 Strict Knees to chest
***
Accessory-
10 Turkish gets ups
Lift-
Deadlift- 5-5-4-4-3
***
Metcon-
In tams of 2-
8 Rounds for time-
24 Double Under
12 T2B
6 Deadlifts@100/80KG
*Can’t Split Reps
*If you start you have to Finish
***
Gainz-
Complete for quality-
9-7-5-3-1-
Deadlifts @120/85kg or 75-80%
Ring dips
Rest as needed
Then- “Death by thrusters”
On a running clock-
0:00-1:00- 1 Thruster
1:00-2:00- 2 Thrusters
2:00-3:00- 3 Thrusters
etc..
– Goal is to work around 70% of 1 rep MAX
– Goal is to get anywhere between the 5th-10th (and final) round
Rest as needed
Complete 4 sets of- 8 DB bent over rows