wod
8 min to find a one rep max power clean
into
22 min amrap
10 clean and jerks
20/15 cal row
8 min to find a one rep max power clean
into
22 min amrap
10 clean and jerks
20/15 cal row
functional bodybuilding
every 2 min for 5 rounds
8 - 12 incline db benchpress on wallball
8 - 12 db lunges (goblet hold)
20 sec dead bugs
wod
20 min amrap
5 handstand push ups
10 alternating devil press
15 box jumps
200 m run
every 2 min for 5 rounds
8 - 12 incline db benchpress on wallball
8 - 12 db lunges (goblet hold)
20 sec dead bugs
wod
20 min amrap
5 handstand push ups
10 alternating devil press
15 box jumps
200 m run
skill
handstand push up
strength
every 2 min for 5 rounds
9 / 6 / 3 / 6 / 15 deadlifts
note: first set at 50 - 60% of your max
wod
1500/1200 m row
5 rounds of cindy
1000/800 m row
4 rounds of cindy
500/400 m row
3 rounds of cindy
tc: 18 min
note: cindy
5 pull ups
10 push ups
15 air squats
handstand push up
strength
every 2 min for 5 rounds
9 / 6 / 3 / 6 / 15 deadlifts
note: first set at 50 - 60% of your max
wod
1500/1200 m row
5 rounds of cindy
1000/800 m row
4 rounds of cindy
500/400 m row
3 rounds of cindy
tc: 18 min
note: cindy
5 pull ups
10 push ups
15 air squats
strength
every 2 min for 5 rounds
9 / 6 / 3 / 6 / 15 backsquats
note: first set at 50 - 60% of your max
weightlifting
every 30 sec for 30 rounds
2 power cleans
grip
4 min dead hang
every 2 min for 5 rounds
9 / 6 / 3 / 6 / 15 backsquats
note: first set at 50 - 60% of your max
weightlifting
every 30 sec for 30 rounds
2 power cleans
grip
4 min dead hang
