skill
double unders
weightlifting
every 30 sec for 40 rounds
1 high hang cluster
get a grip
400 m dual kb carry
double unders
weightlifting
every 30 sec for 40 rounds
1 high hang cluster
get a grip
400 m dual kb carry
strength
every 2 min for 5 rounds
8 / 8 / 8 / 8 / 8 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
100/75 cal row
80 box jumps
60 russian kb swings
40 pull ups
20 toes to bar
into
me burpees over rower
tc: 20 min
every 2 min for 5 rounds
8 / 8 / 8 / 8 / 8 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
100/75 cal row
80 box jumps
60 russian kb swings
40 pull ups
20 toes to bar
into
me burpees over rower
tc: 20 min
gymnastic conditioning
3 sets
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
note: reps need to be unbroken
wod
20 min amrap
20/15 cal row
10 burpees over rower
5 heavy power cleans
3 sets
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
15 sec rest
3 - 5 toes to bar / (c2b) pull ups / handstand push ups
60 sec rest
note: reps need to be unbroken
wod
20 min amrap
20/15 cal row
10 burpees over rower
5 heavy power cleans
strength
every 2 min for 5 rounds
8 / 8 / 8 / 8 / 8 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
wod
every 3 min for 7 rounds
10 burpee box jump overs
10 alternating hang db snatches
every 2 min for 5 rounds
8 / 8 / 8 / 8 / 8 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
wod
every 3 min for 7 rounds
10 burpee box jump overs
10 alternating hang db snatches
