14
11 '18
METCON
Wodapalooza team qualifier workout 9
4 rounds for reps:
3min AMRAP
60 double unders
16 dumbbells box step overs 24/20 50/35
Max bar facing burpees
1min rest between
Score is total burpees for all 4 rounds combined
Intermediate: 35/20 for dumbells
Lite/beginners: Single unders, step ups (no dumbells)
Weightlifting W3D2
5 sets
1 power clean + 2 jerks
Clean pulls @110% of 1RM clean and jerk
4×3 (drops allowed)
Back squats
5×1 5sec pause at bottom
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting (barbell cycling)
Hang power clean and jerk (barbell only) 3×10
Gymnastics
Negative strict handstand push ups 5sec down then explode up
5×3
Core
GHD situps
3×15 each set as fast as possible
30sec rest between sets
