HAPPY ST. PATRICK'S DAY!
CoronaWOD #1
Warm Up/ Mobility:
2 Rounds-
20 Jumping Jacks
20 Step Back Lunges
1 min. Pigeon Stretch (each side)
Met Con:
4 Rounds-
AMRAP 5
30 BW Squats
20 Sit Ups
10 Burpees
2 min. Rest between rounds
* Post your score on ZenPlanner and comment your thoughts! The score you post is the round with the lowest completed rounds/reps.
Oly:
7 Rounds-
1 Power Clean + 1 Squat Clean + 1 Split Jerk
-across @ 75% 1RM C&J
Met Con:
5 RFT-
75 DUs
25/20 kcal Row
20 Push Ups
Rest Day
Met Con:
For Time
Teams of 3
4 Rounds
30 DB Deadlifts 50/35 lbs
70' DB Lunge
15 DB S2OH 50/35 lbs
30 C2B Pull-ups
4 Rounds
30 DB Deadlifts 50/35 lbs
70' DB Lunge
15 S2OH 50/35 lbs
15 Bar MUs
- partition as needed
Strength:
Back Squat
5 x 3
-across @ 85-90% 1RM
Met Con:
For time-
60 Squat Snatches, 105/75 lbs.
*Every 3 min., 15/12 kcal Row + 9 OTB Burpees
*Start on rower
Skill:
EMOM x 15
Min 1- 30 sec. Hollow Rock
Min 2- 10 Banded Glute Bridges
Min 3- 30 sec. Double KB OH Hold
Met Con:
3 RFT-
30 kcal Assault Bike
90 DUs
3 min. Rest between rounds
Strength:
6 Rounds, every 90 sec.-
10 Deadlifts @ 50% 1RM
Met Con:
For time-
150 Wall Balls, 20/14 lbs.
75 T2B
*Break up into either 1, 3, 5, or 15 rounds. Choose before you start the workout.
1 Round: 150 WB, 75 T2B
3 Rounds: 50 WB, 25 T2B
5 Rounds: 30 WB, 15 T2B
15 Rounds: 10 WB, 5 T2B
Oly:
5 Rounds-
2 Hang Squat Cleans + 1 Squat Clean @ 70-80% 1RM
Front Squat
3 x 5 @ same weight
Met Con:
AMRAP 8
12 Box Jump Overs, 24/20"
4 C & J, 205/145 lbs.
Oly:
Snatch Balance
5 x 2 @ 75% 1RM Snatch
Squat Snatch
3 x 2 (same weight)
Met Con:
"Angie"
For Time
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 BW Squats
Rest Day
Met Con:
"WZA Gauntlet Workouts 1-2-3"
WOD 1
0:00-12:00
21-15-9
Hang Power Snatches 95/65 lbs
OH Squats 95/65 lbs
- 100 DUs between each round
WOD 2
12:00-16:00
5RM S2OH from the floor
16:00-20:00
Rest
WOD 3
20:00-35:00
30 Stone 2 Shoulder
- every min 5 Box Facing Burpees
- with remaining time Max kcal Assault Bike
Strength:
Snatch Grip Deadlift
7 x 3 @ 110% 1RM Snatch
Met Con:
For time-
90 Wall Balls, 20/14 lbs.
60 kcal Assault Bike
30 Deadlifts, 255/185 lbs.