Thursday, 01/04/21

Lockdown WOD

A)
For time:
30 Russian Twists
15 Dips
30 Box Jumps
15 Dips
30 Deadlifts (sub 60 Back Extensions)
400m Run
30 Pendlay Rows (sub 30 Ring Rows or Bicep Curls)
15 Dips
30 Box Jumps
15 Dips
30 Russian Twists

then

B1) Barbell Complex for max load

1 Power Clean + 1 Strict Press
2 Power Cleans + 2 Push Presses
3 Power Cleans + 3 Push Jerks

– this is all one complex (12 reps), the bar cannot rest on the ground at any point

B2) For bonus points @60%+ of max

EMOM x 10
1 round of the complex

or

C)
Not for time:

1. 50 Strict HSPU or Pike Presses
2. Accumulate 2 minutes of Side Plank per side and 2 minutes of Wall Sit