wod
10 min double under work
for time // 4 rounds
20 wallballs
20 box jump overs
20 russian kb swings
60 sec handstand hold
10 min double under work
for time // 4 rounds
20 wallballs
20 box jump overs
20 russian kb swings
60 sec handstand hold
non-equipped wod
2 rounds
50 push ups
50 table rows
100 cossack squats
2 rounds
50 push ups
50 table rows
100 cossack squats
wod
every 1:30 min for 6 rounds
4 backsquats
5 rounds // 12 - 9 - 6 - 3
rest 1:1
12/9 cal row
9 burpees over rower
6 power cleans
3 push jerks
every 1:30 min for 6 rounds
4 backsquats
5 rounds // 12 - 9 - 6 - 3
rest 1:1
12/9 cal row
9 burpees over rower
6 power cleans
3 push jerks
non-equipped wod
250 air squats
175 sit ups
100 bulgarian split squats
25 burpees
250 air squats
175 sit ups
100 bulgarian split squats
25 burpees
wod
20 min amrap // steady pace
6 alternating devil press
6 db overhead lunge left
6 db overhead lunge right
6 toes to bar
24/18 cal row
into
10 min // find your 1 rep max
clean and jerk
20 min amrap // steady pace
6 alternating devil press
6 db overhead lunge left
6 db overhead lunge right
6 toes to bar
24/18 cal row
into
10 min // find your 1 rep max
clean and jerk
non-equipped wod
2 rounds
3 min amrap push ups
3 min amrap cossack squats
3 min amrap step ups on obstacle
3 min amrap burpees
2 min rest between rounds
2 rounds
3 min amrap push ups
3 min amrap cossack squats
3 min amrap step ups on obstacle
3 min amrap burpees
2 min rest between rounds
