WOD
"Hands Down"
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Dumbbells: (50#/35#)
WOD 1
For Time:
5 Clusters 95#/65#
3 Clusters 115#/80#
1 Cluster 135#/95#
Rest 2:00
5 Clusters 115#/80#
3 Clusters 135#/95#
1 Cluster 155#/105#
Rest 2:00
5 Clusters 135#/95#
3 Clusters 155#/105#
1 Cluster 185#/125#
WOD 2
AMRAP 15:00
15 Toes to Bar
12 Dumbbell Reverse Lunges 20% of BW
9 Dumbbell Clean and Jerks 20% of BW
Strength
Back Squat 4x6, same weight across
WOD
5 Rounds For Time:*
15 unbroken Dumbbell Push Press 20% of BW in each hand
12 Unbroken Dumbbell Reverse Lunges 20% of BW in each hand (6/side)
9 Unbroken Dumbbell Dead Lifts 20% of BW in each hand - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
Magdalena wadowska
