wod
Warm-up
Push Press (Weight)
Push the weight and rest accordingly in between. Focus on a strong dip and driving the bar up off the shoulders through leg force.
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
Met Con (Time)
3 sets:
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed
AMRAP in 4 mins with 1min rest between:
6 strict pull ups
8 Burpee Box Jumps 20/24”
10 single DB OH reverse lunge
*10 reps total/change hands/arms as needed
ADV Option:
12 chest to bar
24 DB snatch
12 steps double DB OH lunge
*for subsequent rounds, advanced athletes to start next round where they left off the round before.
4 rounds for time:
20 double squat wall ball (hold wall ball for second squat)
10 double DB HANG snatch into push press
200m run
20 double squat wall ball (hold wall ball for second squat)
10 double DB HANG snatch into push press
200m run
ADV Option:
4 rounds for time:
*2 for 1 wall ball (double squat when ball is in the air)
10 double DB snatch into push press
200m run
Accessory Work
EMOM 10min:
Min 1- 20 OH KB swings @ 16/32kg
Min 2- Rest
Min 1- 20 OH KB swings @ 16/32kg
Min 2- Rest
8/8 Single Arm Bottoms-up Kettlebell Press
Single leg Wall Sit Hold 20/20 secs
10m out an back x 2 shuttle run (burpee/chest touch each end)