COMING SOON…UNDER CONSTRUCTION

5-5-5

and

1 x 20

front squats

Metcon:

3 rounds for time:

400m sprints

21 wall ball slams (alternate sides, keeping your legs square moving from the hips)

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Rest:

Warm up:

10 pull ups

10 turkish get ups without weight.

10 suryanamaskars

Main WOD:

5 rounds for time:

6 deadlifts

6 clean pulls

6 power cleans

6 front squats

6 push press

weight for all the excercises is 40kgs. you are not allowed to take your jands of teh bar. everytime the hands come off, penalty of 10 pull ups at the end of the workout.

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5-5-5

and

10-7-4

deadlifts

Metcon:

3 rounds

10 hang power cleans (60kg)

10 knees to elbows

20 double unders

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5-5-5

and

1 x 15

back squats

Metcon:

10 mins:

as many rounds as you can

10 med ball cleans

1o wall ball shots

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Rest:

www.Zonediet.com

warm up;

skips 100-75-50-25

suryanamaskars 20-15-10-5

burpees 10-7-5-3

Main WOD:

3 rounds

21 cleans (60kg)

400m row

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3-3-3-3-3

and

 1 x 20

front squats

Metcon:

5 rounds for time

21 kbs (24kg)

200m sprint

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3-3-3-3-3

and

10-7-4

shoulder press

Metcon:

15mins

as many rounds as possible:

body weight deadlifts

max pull ups

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