Metabolic Conditioning and Training Hard With Jason Khalipa and Eric O’Connor
WOD | 02.12.2024
Deadlifts
3-3-3-3-3
Accessory:
WOD | 03.12.2024
A. Shoulder Presses
2-2-2-2-2
B. AMRAP In 10 Minutes Of:
200m Run
12 Toes To Bar
WOD | 04.12.2024
Every 2 Minutes x 6:
15 Burpees Over The Rower
Max Cal Row
Rest 2 Minutes Between Rounds
WOD | 05.12.2024
A. Overhead Squats
1-1-1-1-1
B. 50 Front Squats For Time
Men: 60kg
Women: 50kg
* Every minute on the minute, starting at 00:00,
perform 5 Hand Released Push Ups
WOD | 06.12.2024
For Time:
100 Double Unders
5 Muscle Ups
10 Devil’s Presses 2×22.5/15kg
15 Burpee Box Jumps Over 24/20in.
20 Handstand Push Ups
25 Sit ups
100 Double Unders
25 Sit Ups
20 Handstand Push Ups
15 Burpee Box Jumps Over
10 Devil’s Presses
5 Muscle Ups
100 Double Unders
WOD | 07.12.2024
For Time:
30 Russian Swings 32/24kg
30 Cal Row
30 Russian Swings
30 Cal ski (BV: bike)
30 Russian Swings
Finisher:
4 x 3/3 Turkish Get Ups
WOD | 08.12.2024
100 Walking Lunges w/Plate overhead
75 Burpees To Plate
1:00 Accumulated Hang From Pull Up Bar
1000m Weighted Run Together
1:00 Accumulated Hang From Pull Up Bar
75 Burpees To Plate
100 Walking Lunges w/Plate Overhead
Cap 30