WOD:
31.01
21 min AMRAP:
– 15/12 cal Row
– 10 DB Push Press @2×15/10kg
– 5 Sandbag Clean over shoulder @68/45kg
01.02
A) Over Head Squats 5 x 3 (Buil Up)
B) 12 min AMRAP:
– 3 OHS @53/35kg
– 30 Double Unders
– 6 OHS @53/35kg
– 30 Double Unders
– 9 OHS @53/35kg
– 30 Double Unders
etc.
02.02
A) Weighted Pull-Ups 5 x 4 (Build Up)
B) FOR TIME 30-20-10
– Box Jumps @24/20”
– Toe 2 Bar
– Russian KB Swings @40/32kg
03.02
A) Deadlift 5 x 3 (Buil Up)
B) 5 ROUNDS:
– 20 Wall Balls @9/6kg
– 10 Deadlifts @103/70kg
04.02
28 min AMRAP:
– 21/15 cal Row
– 15 Push Press @43/30kg
– 10 Burpees Over The Bar
05.02
PARTNER WOD, 3 ROUNDS:
– 20 Power Cleans
– 20 Front Squats
– 10 Rope Climbs
Buy OUT: 50 Synchronized Burpees
RX=60/40kg
06.02
A) ±12 min Handstand Push Ups Practice
B) In 3 min window perform:
– 30/24 cal Row
– max HandStand Push Ups
1 min Rest.
Repeat 5 times.
STRENGTH:
31.01
A1) 4×6 Tempo 3011 Low Bar Squat
A2) superset 20 alt Deadbugs
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Arnold Press
B3) 5×8-12 Heels Elevated Tempo 2111 Goblet Squat
02.02
A1) 4×8 Tempo 2111 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 4×8 Tempo 21X1 Feet Up Bench Press
B2) superset 8-12 Pendlay Row
WEIGHTLIFTING:
01.02 Snatch:
Snatch Balance 6×2
Snatch Pull+ Snatch 1+1
Snatch Cycling 4×10
03.02 Clean Jerk:
Push Press+ Split Jerk 1+1
Clean Pull + Clean 1+1
Clean Cycling 4×10
