wod
30 min amrap
row for cal
at min 0/3/6/9/12
10 devil press
at min 15/18/21/24/27
10 double db box step overs
30 min amrap
row for cal
at min 0/3/6/9/12
10 devil press
at min 15/18/21/24/27
10 double db box step overs
gymnastic conditioning
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
10 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
45 sec rest
note: note: try to stay consistent with the reps
tc: 10 min
wod
20 min amrap
4 handstand walk around the box
8 burpee box jump overs
32 air squats
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
10 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
45 sec rest
note: note: try to stay consistent with the reps
tc: 10 min
wod
20 min amrap
4 handstand walk around the box
8 burpee box jump overs
32 air squats
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 deadlifts
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 paused squat snatch (2 sec pause in catch position)
grip
2 sets
90 sec dead hang
30 sec rest
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 deadlifts
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 paused squat snatch (2 sec pause in catch position)
grip
2 sets
90 sec dead hang
30 sec rest
throwdown prep
