WOD Blog
 | Wed, Dec 9 2020 |  |
| Wed Dec 9 2020 | Loch Ness Monster | Wed Dec 9 2020 Barbell Cycling | Wed Dec 9 2020 Situps KB Front Rack Hold |
Loch Ness Monster
(Time)
Loch Ness Monster
For Time:
50 Wallballs
50 Box Jumps
50 Wallballs
*On the Minute - 5 Deadlifts
Wallball - 20 / 14 lb
Box Jumps - 24'/20'
Deadlift - 225/185 185 / 135
12:00 Time Cap
Workout starts with the Deadlifts and every minute thereafter starts with the 5 deadlifts
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Wed Dec 9 2020 Barbell Cycling
(Weight)
Barbell Cycling
7:00 EMOM:
Minute 1 - 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 - 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 - 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 - 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 - 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 - 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 - 1 Hang Squat Clean + 7 Push Jerks
Percentage based on 55% 1RM Clean and Jerk
- The sets do not *need* to be unbroken, but recognize that each set can take about half the allotted minute.
- Expect the metabolic demand here, as it will arrive... and we are after it.
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Wed Dec 9 2020 Situps KB Front Rack Hold
(Check In)
Not for Time:
30 weighted Sit-Ups, 1:00 Double KB Front Rack Hold
20 weighted Sit-Ups, 1:00 Double KB Front Rack Hold
10 weighted Sit-Ups, 1:00 Double KB Front Rack Hold
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