WOD – Tuesday – 221013

From the Blog

WOD – Tuesday – 221013

“ No man is happy unless he believes he is. ”
— Publilius Syrus

Rite of Passage

A1. 2KB Bulgarian Split Squat
3 x 6-8 reps @ 30X1
A2. Neutral grip pushup from KB
3 x 15-21 @ 1010
A3. 1arm Farmer Deadlift
3 x 8-12 reps @ 60% BW

B. AMRAP 10min:

– Burpee x 15 reps
– Double Under x 50 reps
– Clean & Jerk x 1 rep @ wtbd

* Clean & Jerk may be performed at either 20,30,40,50,60,70,80,90,100kg w/ 5points awarded per weight increase (eg, 20kg=5pts,30kg=10pts,etc). Points calculated at end of WOD should equal the amount of burpee/double under reps and the points for C & Js performed in 10mins.

Open

A. Row
AMRAP metres in 2:30min, rest 30sec, then repeat for total of 4 repetitions.  Keep the total count for metres rowed over the course of the 4 sets.

B.  AMRAP 10min:
– Burpee x 15 reps
– Double Under x 50 reps
– Clean & Jerk x 1 rep @ wtbd

* Clean & Jerk may be performed at either 20,30,40,50,60,70,80,90,100kg w/ 5points awarded per weight increase (eg, 20kg=5pts,30kg=10pts,etc). Points calculated at end of WOD should equal the amount of burpee/double under reps and the points for C & Js performed in 10mins.

Have your say