wod
every 3 min for 10 rounds
10 toes to bar
10 push ups
me alternating db hang clean and jerks
every 3 min for 10 rounds
10 toes to bar
10 push ups
me alternating db hang clean and jerks
gymnastic conditioning
every 30 sec for 12 rounds
x unbroken toes to bar / (c2b) pull ups
or handstand push ups
note: try to stay consistent with the reps
wod
20 min amrap
5 handstand push ups
10 burpees over rower
15 box jumps
20/15 cal row
lets get a grip
4 min amrap
dead hang
every 30 sec for 12 rounds
x unbroken toes to bar / (c2b) pull ups
or handstand push ups
note: try to stay consistent with the reps
wod
20 min amrap
5 handstand push ups
10 burpees over rower
15 box jumps
20/15 cal row
lets get a grip
4 min amrap
dead hang
skill work
10 min double under work
strength
every 2 min for 5 rounds
5 strict press
wod
150 wallballs
me row for cal
tc : 15 min
10 min double under work
strength
every 2 min for 5 rounds
5 strict press
wod
150 wallballs
me row for cal
tc : 15 min
strength
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
every 3 min for 6 rounds
20 double unders / 50 single unders
10 alternating devil press
me db single arm overhead lunge
(change arms after 5 reps)
every 2 min for 5 rounds
5 deadlifts (dead stop; own tempo)
wod
every 3 min for 6 rounds
20 double unders / 50 single unders
10 alternating devil press
me db single arm overhead lunge
(change arms after 5 reps)
