WOD (WORKOUT OF THE DAY)

Skill

Split Jerk Balance – Build up to a heavy weight

WL-EMOM Death by C & J

Increase weight every minute until 50% of 1 RM reached in 5 min, then 20% weight increase until failure.

Built by Bengt Granaas

Team of 2

AMRAP 30

Cash in: 200m plate push 20/15kg
Then in remaining time, do as many rounds as possible of:

30 Deadlift 100/70kg

10 Syncro bar facing burpees

30 DB Reverse lunges OH 22,5/15kg

10 Syncro bar facing burpees

30 C2B

10 Syncro bar facing burpees

30 Slamballs or sandbag over shoulder

3-2-1..Go!

Built by coach Carro

Conditioning:
”Joker”
For Time
1 Toes to Bar, 10 Deadlifts 100/70
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Built By CompTrain

3-2-1…GO

Conditioning:
”Fancy Pants”
For Time
21 Hang Power Snatches – 200m Run
21 Overhead Squats – 200m Run
15 Hang Power Snatches – 200m Run
15 Overhead Squats – 200m Run
9 Hang Power Snatches – 200m Run
9 Overhead Squats – 200m Run

Boby Armor:
3 Giant Sets
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Rest 2:00 between efforts.

Built By CompTrain

3-2-1…GO

Conditioning:

”Dirt Nap”

3 Rounds

15 Hang Squat Cleans 50/35

15 Lateral Barbell Burpees

”Body Armor”

4 Giant Sets

7 Bench Presses (70%)

14 Glute Bridges

21 Hip Extensions

Rest 2:00 between sets.

Built By CompTrain

3-2-1…GO