WOD 240919
Squat-
Reverse deficit lunges– 8-8-6-6
Then-
Cyclist squat– 8-8-8
***
Metcon-
10 AMRAP-
2-4-6-8-10.. etc
Single DB box step overs
Single DB devils
RX= 30/20kg
Squat-
Reverse deficit lunges– 8-8-6-6
Then-
Cyclist squat– 8-8-8
***
Metcon-
10 AMRAP-
2-4-6-8-10.. etc
Single DB box step overs
Single DB devils
RX= 30/20kg
Lift-
Complete 4 super sets-
3 Sandbag to shldr
:40 Plank
:15 + :15 side plank
***
Metcon-
In teams of 2-
10 Rounds for time-
30 Meters Sandbag carry (in bearhug)
20 T2B
Bodyweight strength-
Complete 30 HSPU-
Strict / kipping / scaled..
***
Metcon-
21 rounds for time-
9 Air squats
6 Hand release Push ups
3 Burpee box jumps
Metcon-
10 Rounds for time-
4 Single arm Devils
2 Wall walks
1 Rope climb
***
Pull-
Complete for quality-
50 strict Pull ups
50 Renegade rows
50 DB pull overs
Squat & push-
0:00-12:00-
Build heavy complex of-
1 Squat clean
1 Front squat
1 Jerk
12:00-20:00-
Build heavy set of-
3 strict presses
***
Metcon-
10 AMRAP-
1-2-3-4-5-6-7-8-9..etc
Clusters @60/42.5kg
Lateral burpees over bar
Core work-
Complete 3 super sets of-
15 Strict knees to chest
:30 Flutter kicks
:40 Plank
***
Metcon-
In teams of 2-
"Couples Morisson"
For time-
50-40-30-20-10
Wall balls
Box jumps
Russian KBS @32/20kg
