Public Whiteboard

Components

Box Jumps

Deadlift

Plank

Double Under

90 Second Rest

Metcon

Settings

Workout

Tuesday, 10/13/20

Box WOD

(30min)
Deadlift 3 Supersets with 1,2,3,4 and 5
BRUTAL

1: Box Jumps (3x8@30/24")

2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+))

3: Plank (3x60second)

4: Double Under (3x75/3x100 singles)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (Time)

For time
3 rounds of
15 Hang Power clean 135/95
15 Burpee

(13min)
Compare to 5/17/18

HOME WOD

a: Metcon (Time)

"Ajibulufleur"

For Time
Buy-In: 28 Chest Push-Ups
Then, 3 Rounds of:
33 Cross Mountain Climbers (L+R=1)
19 Jump Burpees (no Push-Up)
33 Jumping Jacks
19 Jump Burpees (no Push-Up)
33 Bicycle Crunches (L+R=1)
Buy-Out: 28 Tricep Push-Ups

With a running clock, as fast as possible perform the prescribed work with good form in the order written. Athlete must accomplish the buy-in of 28 Chest Push-Ups before moving on to 3 rounds of 33 Cross Mountain Climbers, 19 Jump Burpees, 33 Jumping Jacks, 19 Jump Burpees, and 33 Bicycle Crunches. To complete the workout, perform the buy-out of 28 Tricep Push-Ups.

https://youtu.be/kAzJwImAvLA

Whiteboard:

Tuesday, October 13, 2020