wod
75 toes to bar
3 block runs
75 chest to bar
3 block runs
75 toes to bar
3 block runs
75 chest to bar
3 block runs
wod fbl 22.2
20 min amrap
24 double unders
12 toes to bar
6 wall walks
functional bodybuilding
every 2 min for 5 rounds
8 - 12 barbell bent over row
8 - 12 alternating weighted crusty lunges
20 min amrap
24 double unders
12 toes to bar
6 wall walks
functional bodybuilding
every 2 min for 5 rounds
8 - 12 barbell bent over row
8 - 12 alternating weighted crusty lunges
skill
double unders
strength
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
2 rounds
12 (ctb) pull ups
25 box jump overs
30 straight leg sit ups
into
30 alternating dual kb lunges
tc: 15 min
double unders
strength
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
2 rounds
12 (ctb) pull ups
25 box jump overs
30 straight leg sit ups
into
30 alternating dual kb lunges
tc: 15 min
strength
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 cluster
pumping arms
50 strict hang clean and strict press
tc: 4 min
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 cluster
pumping arms
50 strict hang clean and strict press
tc: 4 min
