throwdown prep
gymnastic conditioning
4 sets
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
note: try to stay consistent with the reps
wod
20 min amrap
5 deadlifts
5 power cleans
5 frontsquats
5 push jerks
200 m run
4 sets
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
x toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
note: try to stay consistent with the reps
wod
20 min amrap
5 deadlifts
5 power cleans
5 frontsquats
5 push jerks
200 m run
strength
every 2:30 min for 4 rounds
8 strict press
wod
3 rounds
20 wallballs
20 double unders
20 pull ups
20 double unders
20 burpees
20 double unders
note: 1 min rest after each round
tc: 20 min
every 2:30 min for 4 rounds
8 strict press
wod
3 rounds
20 wallballs
20 double unders
20 pull ups
20 double unders
20 burpees
20 double unders
note: 1 min rest after each round
tc: 20 min
wod
30 min amrap
100/75 cal row
80 box jumps
60 wallballs
40 dual db deadlifts
20 alternating hang db snatches
10 devil press
30 min amrap
100/75 cal row
80 box jumps
60 wallballs
40 dual db deadlifts
20 alternating hang db snatches
10 devil press
