throwdown prep
gymnastic conditioning
every 30 sec for 20 rounds
x toes to bar / (c2b) pull ups / handstand push ups
note: note: try to stay consistent with the reps
wod
20 min amrap
2000/1600 m row
100 double unders
every 30 sec for 20 rounds
x toes to bar / (c2b) pull ups / handstand push ups
note: note: try to stay consistent with the reps
wod
20 min amrap
2000/1600 m row
100 double unders
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
21 - 18 - 15 - 9 - 6 - 3
wallballs
burpees over rower
into
me row for cal
tc: 20 min
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
21 - 18 - 15 - 9 - 6 - 3
wallballs
burpees over rower
into
me row for cal
tc: 20 min
skill
double unders
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
30 - 25 - 20 - 15 - 10 - 5
wallballs
russian kb swings
straight leg sit ups
cal row
tc: 20 min
double unders
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
30 - 25 - 20 - 15 - 10 - 5
wallballs
russian kb swings
straight leg sit ups
cal row
tc: 20 min
