wod
30 min amrap
row for cal
every 3 min 10 double db thruster (start with thrusters)
30 min amrap
row for cal
every 3 min 10 double db thruster (start with thrusters)
gymnastic conditioning
3 sets
1 min handstand push ups
1 min rest
wod
13 min amrap
5 pull ups
10 push ups
15 air squats
2 min rest
13 min amrap
500/400 m row (hard pace)
rest 1 min
lets get a grip
3 sets
1 min plate pinch around the world
1 min rest
1 min handstand push ups
1 min rest
wod
13 min amrap
5 pull ups
10 push ups
15 air squats
2 min rest
13 min amrap
500/400 m row (hard pace)
rest 1 min
lets get a grip
3 sets
1 min plate pinch around the world
1 min rest
strength
every 2 min for 5 rounds
3 strict press
+ 3 push press
note: sets need to be unbroken
wod
20 min amrap // for reps
8 toes to bar
12 box jumps
16 alternating db clean and jerks
20/15 cal row
every 2 min for 5 rounds
3 strict press
+ 3 push press
note: sets need to be unbroken
wod
20 min amrap // for reps
8 toes to bar
12 box jumps
16 alternating db clean and jerks
20/15 cal row
functional bodybuilding
8 double db bent over row
8 deficit push ups
8 db cossack squats
wod
12 - 9 - 6
thruster
pull ups
2 min rest
12 - 9 - 6
hang power cleans
burpees over bar
tc: 12 min
8 double db bent over row
8 deficit push ups
8 db cossack squats
wod
12 - 9 - 6
thruster
pull ups
2 min rest
12 - 9 - 6
hang power cleans
burpees over bar
tc: 12 min
