WOD 150/2020 - together with friends online
https://www.cavemantraining.com/caveman-wod/fourforty-wod/?fbclid=IwAR0fRjwqFwVEiAHqf2Xyyi1zPT-l_BXS5tiFpELUUrT14aBnN3lkDS9986U
warm-up - Wing Chun wooden dummy & punching & kicking drills
Your First Task - 6 rounds -
4 @ 24 kg (1/2/5/6) and 2 @ 20 kg (3/4)
4 squats
4 CrossFit burpees
4 dead clean and press left
4 dead clean and press right
8 minutes AMRAP
Your Second Task - 5 rounds @ 24 kg
40 jump rope (had to replace skipping with boxers run)
4 dead clean and squat left
4 dead clean and squat right
8 minutes AMRAP
Your Third And Final Task FOR TIME - finished in 10:59
40 squats
40 alternating dead clean and press- @ 20 kg
40 CrossFit burpees
WOD 150/2020 - together with friends online
https://www.cavemantraining.com/caveman-wod/fourforty-wod/?fbclid=IwAR0fRjwqFwVEiAHqf2Xyyi1zPT-l_BXS5tiFpELUUrT14aBnN3lkDS9986U
warm-up - Wing Chun wooden dummy & punching & kicking drills
Your First Task - 6 rounds -
4 @ 24 kg (1/2/5/6) and 2 @ 20 kg (3/4)
4 squats
4 CrossFit burpees
4 dead clean and press left
4 dead clean and press right
8 minutes AMRAP
Your Second Task - 5 rounds @ 24 kg
40 jump rope (had to replace skipping with boxers run)
4 dead clean and squat left
4 dead clean and squat right
8 minutes AMRAP
Your Third And Final Task FOR TIME - finished in 10:59
40 squats
40 alternating dead clean and press- @ 20 kg
40 CrossFit burpees
late evening WOD - warm-up Wing Chun punching drills
workout- 3 rounds of 25 push-ups alternating with 25 squat thrusters @ 24/24 kg - took breaks as I felt necessary but took a max time frame of 10 min for the thrusters
Thruster round 1 - 3/4/5/4/4/5 reps
Thruster round 2 - 5/5/5/5/5 reps
Thruster round 3 - 5/5/5/5/5 reps
cool down - Wing Chun form(s)