WOD (WORKOUT OF THE DAY)

”GET THERE”

[COMPETE/TRAIN]
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (22.5/15kg)
Every 2:00: 100m Farmers Carry (22.5/15kg)

[SWEAT]
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (16/12kg)
Every 2:00: 100m Farmers Carry (16/12kg)

Built by CompTrain

3-2-1 GO!

A

At 0:00

15-12-9

Deadlift 120/90kg

DB bench press 28/22.5kg

At 10:00min

15-12-9

Deadlift 100/70kg

DB bench press 22.5/15kg

At 20:00min

15-12-9

Deadlift 80/50kg

DB bench press 15/10kg

B

3 supersets

Dips x5-8

SA DB rows x8/side

3 supersets

Barbell Skull crushers x15

Banded row x15

Skill – 

Snatch High Pull

Hi Hang Power Snatch

Hi Hang Squat Snatch

Strength

5set of 3reps Back Squat

50%

60%

70%

73%

80%

EMOM 10

1 Power Snatch @ 52%

FT 

20 Squat Snatch @ 52%

Built By Bengt Granaas

”ADULTING”

[COMPETE/TRAIN]
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches
21/18 Calorie Assault Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups 60/50

[Kilos = 22.5/15]

[SWEAT]
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches
21/18 Calorie Assault Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups 60/50

*Score = The number of rounds and reps completed in 18:00

[Kilos = 16/12]

[PART 1]
HANDSTAND WALK
Skill Work (15:00)

[PART 2]

”CHEEKY MONKEY”

[ALL TRACKS – Partnered]
15:00 AMRAP:
50 Double Unders
2 Rope Climbs

The “resting” partner will hold a 20 kg plate while the other partner completes a round. Everyone holds a 20 kg plate. Partners must complete full rounds before switching
Score = Number of Rounds + Reps combined