throwdown prep
functional bodybuilding
every 2 min for 5 rounds
6 - 8 1 1/4 incline db bench press on wallball
3 - 6 strict pull ups
6/6 front foot elevated lunges
wod
20 min amrap
200 m run
2 wall walks
4 clean and jerks
4 barfacing burpees
every 2 min for 5 rounds
6 - 8 1 1/4 incline db bench press on wallball
3 - 6 strict pull ups
6/6 front foot elevated lunges
wod
20 min amrap
200 m run
2 wall walks
4 clean and jerks
4 barfacing burpees
strength
every 2:30 min for 4 rounds
8 paused backsquats (own tempo)
wod
every 3 min for 7 rounds
20 - 30 double unders
10 - 15 burpees
every 2:30 min for 4 rounds
8 paused backsquats (own tempo)
wod
every 3 min for 7 rounds
20 - 30 double unders
10 - 15 burpees
wod
30 min amrap
10 power cleans
20 pull ups
100 double unders
30 min amrap
10 power cleans
20 pull ups
100 double unders
