wod
10 min pull up work
every 3:00 min for 3 rounds
10 strict press
+ 10 db push press right
+ 10 db push press left
for time // 50 - 30 - 10
goblet squats
box jumps
alternating db snatches
core work
6 min amrap for quality
10 straight leg sit ups
10 hollow rocks
20 sec hollow hold
10 min pull up work
every 3:00 min for 3 rounds
10 strict press
+ 10 db push press right
+ 10 db push press left
for time // 50 - 30 - 10
goblet squats
box jumps
alternating db snatches
core work
6 min amrap for quality
10 straight leg sit ups
10 hollow rocks
20 sec hollow hold
non-equipped wod
6 rounds
12 burpees
24 sit ups
36 lunges
6 rounds
12 burpees
24 sit ups
36 lunges
wod
every 1:00 min for 10 rounds
2 deadlifts (mit Ablage)
for time // 3 rounds
20 toes to bar
40 box jump overs
every 1:00 min for 10 rounds
2 deadlifts (mit Ablage)
for time // 3 rounds
20 toes to bar
40 box jump overs
non-equipped wod
200 jumping air squats
100 push ups
every 3 min 30 sec plank hold
(start with plank hold)
200 jumping air squats
100 push ups
every 3 min 30 sec plank hold
(start with plank hold)