wod
repitition of 16.08.2020
tc: 30 min // 4 rounds
10 hang power cleans 50/35
20 front squats 50/35
1 block run
repitition of 16.08.2020
tc: 30 min // 4 rounds
10 hang power cleans 50/35
20 front squats 50/35
1 block run
gymnastics conditioning
15 sets of
x toes to bar or pull ups every 20 sec
note: try to stay consistent with the reps
wod
15 min amrap
5 handstand push ups
10 pistol squats
20/15 cal row
lets get a grip
tabata
plate pinch hold
dead hang
15 sets of
x toes to bar or pull ups every 20 sec
note: try to stay consistent with the reps
wod
15 min amrap
5 handstand push ups
10 pistol squats
20/15 cal row
lets get a grip
tabata
plate pinch hold
dead hang
strength
every 2:00 min for 5 rounds
4 deadlifts (dead stop; own tempo)
wod
for time // 27 - 21 - 15 - 9 - 6 - 3
thruster
box jump overs
every 2:00 min for 5 rounds
4 deadlifts (dead stop; own tempo)
wod
for time // 27 - 21 - 15 - 9 - 6 - 3
thruster
box jump overs
functional bodybuilding
every 2 min for 5 rounds
8 one arm ring rows (4 right + 4 left)
8 kneeling db arnold press (4 right + 4 left)
8 weighted crusty lunges (4 right + 4 left)
wod
chipper // for time
80/60 cal row (30 sec on; 30 sec off)
60 wallballs
40 pull ups
20 burpees over rower
tc: 20 min
