Lockdown WOD
A) Barbell free (25 minutes)
Rotating every minute, on the minute, for max reps.
5 rounds of:
1. Stepups
2. Situps
3. 10m Shuttles (sub 30 seconds of Butt Kickers and 30 seconds of High Knees)
4. 6 Plank Jacks + 6 Alternating Toe Taps
5. Rest or Wall Sit / Handstand Hold
B ) Barbell
Every 90 seconds:
Strict Press 3-3-3-3-3
Push Press 6-6-6-6-6
Push Jerk 9-9-9-9-9
– complete all sets of the Strict Press (one set every 90 seconds), then all the Push Presses then all of the Push Jerks.
then straight into
Every two minutes
Snatch Grip Deadlifts 6-6-6-6-6
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