wod
10 rounds // every 3 min
10 dual db thruster
10 burpees over db
me (ctb) pull ups / bar muscle ups
10 rounds // every 3 min
10 dual db thruster
10 burpees over db
me (ctb) pull ups / bar muscle ups
gymnastic conditioning
15 sets of
x unbroken toes to bar / (c2b) pull ups
or handstand push ups
note: try to stay consistent with the reps
tc : 10 min
wod
20 min amrap
5 pull ups
10 push ups
15 air squats
20 double unders / 40 single unders
lets get a grip
400 m plate pinch walk (just one plate)
15 sets of
x unbroken toes to bar / (c2b) pull ups
or handstand push ups
note: try to stay consistent with the reps
tc : 10 min
wod
20 min amrap
5 pull ups
10 push ups
15 air squats
20 double unders / 40 single unders
lets get a grip
400 m plate pinch walk (just one plate)
skill work
10 min double under work
strength
every 2 min for 5 rounds
5 strict press
wod
3 rounds // 2 min rest between rounds
21 wallballs
15/12 cal row
9 devil press
tc: 18 min
10 min double under work
strength
every 2 min for 5 rounds
5 strict press
wod
3 rounds // 2 min rest between rounds
21 wallballs
15/12 cal row
9 devil press
tc: 18 min
strength
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
for time // chipper
80/60 cal row (10 sec work // 20 sec rest)
80 wallballs
80 alternating db sntaches
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
for time // chipper
80/60 cal row (10 sec work // 20 sec rest)
80 wallballs
80 alternating db sntaches
