RESILIENCE WOD #124

WARM-UP
a. AMRAP 6:00
4 Judo push-ups
https://youtu.be/K916bJcLmok
8 Prone lift off
https://youtu.be/yp03ICCB1Rs
6 Russian step up
https://youtu.be/4yGlgPv-UiU
12 Russian KB swing
https://youtu.be/KkYOW3jDhoM
16 Plank walk up
https://youtu.be/slEBHff-810

b. General warm-up 3:00 – 5:00
https://youtu.be/NCNEqOK2nLY

c. Specific warm-up for met-con
2 rounds
7,5 m weighted lunges
https://youtu.be/YYWhkctnP2o?t=49
6 toes to bar / knees raises / V-ups / sit-ups
https://youtu.be/_03pCKOv4l4
https://youtu.be/7UVgs18Y1P4
4 Power clean
https://youtu.be/3PnWQwabq4Y
7,5 m weighted lunges
https://youtu.be/YYWhkctnP2o?t=49
3 Bar muscle-ups / 6 Pull-ups / Banded row / ring row / ….
https://youtu.be/OCg3UXgzftc
https://youtu.be/lzRo-4pq_AY
https://youtu.be/sEAOZc77wk8
https://youtu.be/5gMOQKL-SLM
4 Power clean
https://youtu.be/3PnWQwabq4Y

MET-CON

OPEN 17.2

AMRAP 12:00
2 rounds of
15 m Weighted lunges @2 x 22,5/15kg
16 Toes to bar
8 power clean @ 2 x 22,5/15kg
2 rounds of
15 m Weighted lunges @2 x 22,5/15kg
16 Bar muscle -ups
8 Power clean @2×22,5 /15kg

Scale :
AMRAP 12:00
2 rounds of
15 m Weighted lunges
16 Hanging knees raises / V-ups / tuck-ups /Sit-ups
8 Power clean
2 rounds of
15 m weighted lunges
16 Pull-ups / Ring row / Bed sheet row / Seated banded row
8 Power clean

Categories: Crossfit