wod
30 min amrap
4 burpee ring or bar muscle ups
8 push jerk
12 power cleans
16/12 cal row
30 min amrap
4 burpee ring or bar muscle ups
8 push jerk
12 power cleans
16/12 cal row
gymnastic conditioning
every 20 sec for 15 rounds
x toes to bar / (c2b) pull ups / handstand push ups
note: try to stay consistent with the reps
wod
10 sets
1 min row (easy pace)
1 min row (hard pace)
lets get a grip
tabata
dead hang
every 20 sec for 15 rounds
x toes to bar / (c2b) pull ups / handstand push ups
note: try to stay consistent with the reps
wod
10 sets
1 min row (easy pace)
1 min row (hard pace)
lets get a grip
tabata
dead hang
skill work
10 min double under work
strength
every 2 min for 5 rounds
5 strict press
wod
amrap// 12 min
20 wallballs
20 alternating hang db snatches
20 russian kb swings
10 min double under work
strength
every 2 min for 5 rounds
5 strict press
wod
amrap// 12 min
20 wallballs
20 alternating hang db snatches
20 russian kb swings
strength
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
weightlifting
45 rounds // every 20 sec
1 squat clean
core work
for quality
20 hanging leg raises
20 dead bugs
20 leg raises over obstacle
60 sec plank
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
weightlifting
45 rounds // every 20 sec
1 squat clean
core work
for quality
20 hanging leg raises
20 dead bugs
20 leg raises over obstacle
60 sec plank
