wod
30 min amrap
5 burpee ring or bar muscle ups
10 handstand push ups
20/15 cal row
400 m run
30 min amrap
5 burpee ring or bar muscle ups
10 handstand push ups
20/15 cal row
400 m run
gymnastic conditioning
4 rounds // 1:30 min on : 1 min off
toes to bar / (c2b) pull ups / handstand push ups
note: try to stay consistent with the reps
wod
25 min amrap
1 block run
100 double unders
1000/800 m row
4 rounds // 1:30 min on : 1 min off
toes to bar / (c2b) pull ups / handstand push ups
note: try to stay consistent with the reps
wod
25 min amrap
1 block run
100 double unders
1000/800 m row
skill
handstand push up
strength
every 2:30 min for 4 rounds
8 paused backsquats (own tempo)
wod
6 rounds
6 power cleans
12 box jump overs
24 wallballs
into
me power cleans (same weight)
tc: 18 min
strength
every 2:30 min for 4 rounds
8 paused backsquats (own tempo)
wod
6 rounds
6 power cleans
12 box jump overs
24 wallballs
into
me power cleans (same weight)
tc: 18 min
strength
every 2:30 min for 4 rounds
8 strict press
weightlifting
every 30 sec for 30 rounds
1 power snatch
+ overhead squat
grip
2 min dual kb hold
30 sec rest
2 min dead hang
every 2:30 min for 4 rounds
8 strict press
weightlifting
every 30 sec for 30 rounds
1 power snatch
+ overhead squat
grip
2 min dual kb hold
30 sec rest
2 min dead hang
