Results For Category: "Metabolic Conditioning"
Push Press, KB Snatch, Plank Hold
1. Push Press- 1,1,1,1,1
2. 5 Minutes Max Reps KB Snatch 1.5/1 pood
3. 10 minutes accumulated Plank Hold (on forearms)
Back Squat, Box Jumps, SDHP, Push Press
Back Squat- 5×5
Then
20,15,10 reps for time of:
20″/24 Box Jumps
65/95# SDHP
65/95# Push Press
Rows, Burpees
Dumbell Row- 5 sets max for max reps
Then
Burpee Tabatta
4 minutes each with one minute rest between movements:
1/2 Burpees
Burpees
Burpee Box Jumps 24/20″
1/2 Burpee-Burpee Box Jumps
Front Squats and Pullups
21,18,15,12,9,6,3 Reps for time of:
Front Squat 115/75#
Pullups
Power Snatch, Conditioning
1. Power Snatch- EMOM for 12 minutes
2:
Max Unbroken Power Snatch- 135/95#
Rest 2 minutes
Max Unbroken Power Snatch 115/75#
Rest 2 minutes
Max Unbroken Power Snatch 95/65#
3.
Row 500m
25 KB Swings 2/1.5 pood
25 T2B
Rest 1 minute
30 Burpees
Rest 1 minute
50 Double Unders
Deadlift, Open WOD 13.2
Deadlift- 20 RM
Then
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box
Step ups are legal for this workout as Rxd. Lame I know.
Snatch, Row, Rope Climbs, Pushups
Snatch- EMOM for 12 minutes
Then
Row 1k
100 Pushups
10 Rope Climbs
Back Squats, Annie
Back Squat- 5×5
Then
“Annie”
50,40,30,20,10 Reps for time of:
Double Unders
Situps
Snatch, HSPU
1. 6 Sets: Snatch+Hang Snatch+OHS
2. 10-1 HSPU, 1-10 Power Snatch 105/65# For time
(It goes 10 HSPU, 1 Power Snatch, 9 HSPU, 2 Power Snatch…)
Filthy 50
“Filthy 50″
50 Box jump (24′, 20′)
50 Jumping pull-ups
50 Kettle bell swings (53,35)
50 Walking Lunge Steps
50 Knees to elbows
50 Push press 45#
50 Back extensions
50 Wall ball shots (20,14)
50 Burpees
50 Double unders