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190126

Workout Of the Day

ROOKIE / ALL LEVELS

A.
”Fight Gone Bad”
Workout Definition
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55lb)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55lb)
1 Minute Calorie Row
1 Minute Rest

INTERMEDIATE

A.
AMRAP 20min:
12 Suitcase DB Deadlifts 22.5/15kg – L
9 Strict HSPU
12 MB Cleans (20/14 lb.)
12 Suitcase DB Deadlifts 22.5/15kg – R
jourd’hui.

SAT-ELITE

A.
Bar Muscle Up Skill & Drill

B.
5 min EMOM
Bar Muscle Up

C.
WOD 1 – 15 min running clock
Team of 3
Athlete 1:  ROW for Cal 250 (for time)
Athlete 2 + 3: AMRAP (all synchro)
10 KettleBell snatch 24/16
10 KettleBell Goblet squat 24/16
10 Burpee over the KB

Athletes can switch anytime they want, if they reach the 250 cal, they will be 3 to rotate on the AMRAP

D.
WOD 2 – Time Cap 5 min
Individual
21-15-9
Power snatch 40/25kg
Toes to bar

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January 26th, 2019|WOD|