Home WOD - Mi 03.02.21


Workout Notes

Duration: Short

Reps: Low-Med

Weight: Heavy

Goal Rounds: 5-6+ Moving steadily it should be the goal to complete one round every 1:00-1:20.


Strength

A. Full Kit

Bench Press

Build to a heavy double for the day

*This does not have to be a 2RM attempt


A. Limited Kit

Bench Press

3x max unbroken Floor or Bench Press

* Rest 2-3 min between sets


A. No Kit

Push ups

3x max unbroken Push ups

*2-3min rest between sets


B. Full Kit

Bench Press

5×1 @ 90% of the weight lifted in part A.

*Rest 3-4 min between sets


B. Limited Kit

Bench Press

3x 90% of Biggest set in A:

*Rest 3-4 min between sets


B. Limited Kit

Push ups

3x 90% of Biggest set in A:

*Rest 3-4 min between sets


Workout

Complete as many rounds as possible in 7 mins of:

6 Devils press, 22.5/15kg

30 Double unders


Scale

Complete as many rounds as possible in 7 mins of:

6 Devils press, 35/25 lbs

45 Single unders


Substitutions:

Single Unders –

•forward and backwards line hops (each hop over the line counts as one)


Devils press –

•If you do not have a set of dumbbells perform a burpee into a barbell power snatch

•Burpee Tuck Jump

•Burpee Bag to Shoulder or Overhead



Cool Down

Bottom of the squat with a dumbbell or kettlebell or odd object for 2 min

57 Ansichten0 Kommentare

Aktuelle Beiträge

Alle ansehen

Seestrasse 14, 3600 Thun, Switzerland

©2020 CrossFit Thun