A) Clean + Jerk: 1-1-1-1-1-1-1 B) Open WOD 13.2 1o min AMRAP: 5 Shoulder to over head @52kg/34kg 10 Deadlift @52kg/34kg 15 Box jumps @24inch/20inch
Category: Workouts
Workout A) 3 Rounds for time: 1 Wall climb 20 Kb swings @24kg/16kg 40 Double unders/80 singles B) 4 sets of: 3 Broad jumps (taking no longer than 2 seconds to set up between jumps) Max strict chin ups…
Workout A) 20 Minutes to find: 5 Rep max Push press 5 Rep max back squat *Move fast* B) 5 Rounds – 1 Min @ each station: Single Kb snatch @24kg/16kg Burpees T2b – Rest 1 min –
Workout A) Super set 3 sets of- 10 (e.a) Single arm kb row 10 (e.l) Alt pistols B) 12 Min AMRAP: 200m Run 20 Press ups 20 Air squats 200m Run 10 Sit ups 10 Deadlifts @60kg/40kg C)…
Workout A) 15 mins to work on your clean + jerk * go no heavier than 80% of your 1RM. Really focusing on moving fast and being efficient e.g fast elbows, fast feet, foot placement.* B) 4 min AMRAP:…
Workout 3 Min AMRAP: Row 20 cal 30 Wall balls @9kg/6kg 20 T2b 30 Box jumps @24inch/20inch 20kb SDHP @32kg/24kg 30 Burpess 20 Shoulder to overhead @62kg/43kg 400m run * You will not finish this in 3 minutes but the…
Workout A) 10 minutes to establish a 3 rep hang squat clean B) Death by clean + jerk @ either Men- 40kg/50kg/62kg Ladies- 20kg/30kg/43kg * 1st min= 1 clean + jerk. 2nd min= 2 c + j. 3rd min=…
Workout A) Death by burpee * 1st min= 1 burpee. 2nd min= 2 burpess. 3rd min= 3 burpees e.t.c. until you can no longer achieve the number of burpees within the minute* B) 4 sets of: 3 (each arm)…
Workout A) Hang power snatch: 4 – 4 – 4 – 4 B) 3 Min AMRAP: *Ladder* 1 Hang power snatch @43kg/25kg 2 Lateral burpees over bar 2 Hps 2 Lateral burpees over bar 3 Hps 2 Lateral burpees…
Workout A) 4 Sets of: Max ring dips (scale to 5x negatives) 12 Front rack lunges (you have four sets to build to a heavy 12 reps) B) EMOM 10 Min: Odd- @80% of above weight 10 front rack…