wod
3 rounds for time
50 air squats
7 ring muscle-ups
10 hang power cleans 43/61
lift off prep
every 3 min for 4 rounds
5 reps deadlift
every 3 min for 4 rounds
5 - 4 - 3 - 2 reps bench press
wod
10 min amrap
10 push presses
10 lateral burpees over bar
wod
10 min amrap
8/10 cal row
8 handstand push ups
pre-workout
10 min emom
min. 1 | :20 plank shoulder taps w/ feet on the rower
min. 2 | :20 jump rope practice
note: athlete’s choice of jump rope skill
repetition of 19.03.2022
skill
squat clean
wod
20 min amrap
4 wall walks
8 hang squat cleans
8 db push press right
8 db push press left
20/15 cal row
wod
3 rounds for time
30 push ups
20 kipping pull ups
10 deadlifts 61/84
post workout
4 sets
10 v-ups
10 supine toe touches
10 lying leg raises
note: rest :30-1:00.
