WOD 250225
Squat-
Back squat- 2-2-2
(6/7 of squat block)
***
Metcon-
3 rounds of- :45 AMRAP / :45 Transition-
– Bike for cals
– Dual DB Thrusters @2×20/12.5kg
– Box jump overs
Squat-
Back squat- 2-2-2
(6/7 of squat block)
***
Metcon-
3 rounds of- :45 AMRAP / :45 Transition-
– Bike for cals
– Dual DB Thrusters @2×20/12.5kg
– Box jump overs
Lift-
Build Heavy complex of- (2/3 from "Mini block")
1 Power clean & jerk
1 Squat clean & jerk
***
Metcon-
10 AMRAP-
1-2-3-4-5..
Power cleans & jerk @60/42.5kg
Bar muscle ups
5-10-15-20.. etc Lateral jumps over bar
Push-
Strict press- Find your 1 rep MAX of the day..
***
Metcon-
In teams of 2-
10 Rounds for time-
7 Floor presses @70/45kg
11 Lateral burpees over bar
35 Double unders
Core work-
Complete 3 super sets of-
8+8 Unilateral deadbugs
:20 + :20 Single arm plank
***
Metcon-
"Nate"
20 AMRAP-
2 Muscle ups / 2 strict C2B / 4 pull ups
4 HSPU / 4 DB Z-press / 2 Wall walks
8 American KBS @32/20kg
Squat-
Back squat- 5-4-3-2-1
(5/7 of squat block)
***
Metcon-
5 Rounds for time-
20 Wall balls
20-40-60-80-100 Double unders
Endurance day-
EMOM 28-
1) 4-6 Shuttle runs
2) 4-6 Double DB Devils @2×22.5/15kg
3) 1-2 Rope climbs
4) :40 Suitcase carry