OPEN WORKOUT 22.3
strength
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
24 min emom // easy pace
1 min single unders
2 min 12 single arm thruster (6 reps each arm)
3 min 20 sec down dog an 20 sec kobra hold
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
24 min emom // easy pace
1 min single unders
2 min 12 single arm thruster (6 reps each arm)
3 min 20 sec down dog an 20 sec kobra hold
skill
double under work
weightlifting
every 30 sec // 30 rounds
1 clean and jerk
core vs bizeps
30 sec hollow hold
10 barbell bizeps curls
double under work
weightlifting
every 30 sec // 30 rounds
1 clean and jerk
core vs bizeps
30 sec hollow hold
10 barbell bizeps curls
strength
every 2 min for 5 rounds
5 strict press
barbell cycling
emom // 15 min
3 hang power snatches
grip vs core
3 sets
45 sec plate pinch around the world
15 sec rest
45 sec leg raises over db
15 sec rest
every 2 min for 5 rounds
5 strict press
barbell cycling
emom // 15 min
3 hang power snatches
grip vs core
3 sets
45 sec plate pinch around the world
15 sec rest
45 sec leg raises over db
15 sec rest
