throwdown prep
functional bodybuilding
every 2 min for 5 rounds
4 - 6 strict pull ups
6 - 10 dual db z press
8 - 12 dual db squats
wod
every 3 min for 7 rounds
10 toes to bar
10 burpee box jump overs
every 2 min for 5 rounds
4 - 6 strict pull ups
6 - 10 dual db z press
8 - 12 dual db squats
wod
every 3 min for 7 rounds
10 toes to bar
10 burpee box jump overs
strength
every 2:30 min for 4 rounds
8 paused backsquats (own tempo)
wod
20 min amrap
5 pull ups
10 push ups
15 air squats
20 double unders
every 2:30 min for 4 rounds
8 paused backsquats (own tempo)
wod
20 min amrap
5 pull ups
10 push ups
15 air squats
20 double unders
wod
30 min amrap
5 burpee ring or bar muscle ups
10 handstand push ups
20/15 cal row
400 m run
30 min amrap
5 burpee ring or bar muscle ups
10 handstand push ups
20/15 cal row
400 m run