wod
30 min amrap
15/12 cal row
12 deadlifts
9 hang power cleans
6 push jerks
3 power snatches
30 min amrap
15/12 cal row
12 deadlifts
9 hang power cleans
6 push jerks
3 power snatches
gymnastic conditioning
20 toes to bar or (c2b) pull ups
1 min rest
15 toes to bar or (c2b) pull ups
1 min rest
10 toes to bar or (c2b) pull ups
1 min rest
5 toes to bar or (c2b) pull ups
tc: 8 min
wod
20 min amrap
30 air squats
20/15 cal row
10 handstand push ups
lets get a grip
4 min double kb hold
20 toes to bar or (c2b) pull ups
1 min rest
15 toes to bar or (c2b) pull ups
1 min rest
10 toes to bar or (c2b) pull ups
1 min rest
5 toes to bar or (c2b) pull ups
tc: 8 min
wod
20 min amrap
30 air squats
20/15 cal row
10 handstand push ups
lets get a grip
4 min double kb hold
skill work
10 min double under work
strength
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
amrap // 12 min
12 box jump overs
12 double db thruster
12 burpees
10 min double under work
strength
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
amrap // 12 min
12 box jump overs
12 double db thruster
12 burpees
strength
every 2 min for 5 rounds
5 backsquats (own tempo)
weightlifting
30 rounds // every 30 sec
1 power statch
+ 1 high hang squat snatch
core work
5 rounds // 40 sec on : 20 sec off
weighted plank
every 2 min for 5 rounds
5 backsquats (own tempo)
weightlifting
30 rounds // every 30 sec
1 power statch
+ 1 high hang squat snatch
core work
5 rounds // 40 sec on : 20 sec off
weighted plank
