throwdown prep
gymnastic conditioning
21 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
15 toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
9 toes to bar / (c2b) pull ups / handstand push ups
2 min rest
30 toes to bar / (c2b) pull ups / handstand push ups
tc: 10 min
wod
30 - 20 - 10
dual db thruster
burpee box jump overs
400 m run after each round
tc: 20 min
21 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
15 toes to bar / (c2b) pull ups / handstand push ups
30 sec rest
9 toes to bar / (c2b) pull ups / handstand push ups
2 min rest
30 toes to bar / (c2b) pull ups / handstand push ups
tc: 10 min
wod
30 - 20 - 10
dual db thruster
burpee box jump overs
400 m run after each round
tc: 20 min
wod
"running dt"
5 rounds
1 block run
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
"running dt"
5 rounds
1 block run
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
wod
30 min amrap
20 wallballs
200 m run
40 double unders
400 m run
6 ring or bar muscle ups
600 m run
30 min amrap
20 wallballs
200 m run
40 double unders
400 m run
6 ring or bar muscle ups
600 m run
