throwdown prep
gymnastic conditioning
3 sets
25 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
tc: 10 min
wod
3 - 6 - 9 - 12 ...
burpees
box jump overs
alternating db snatches
tc: 20 min
3 sets
25 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
tc: 10 min
wod
3 - 6 - 9 - 12 ...
burpees
box jump overs
alternating db snatches
tc: 20 min
strength
every 2 min for 5 rounds
9 / 6 / 3 / 6 / 15 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
wod
20 min amrap
200 m run
5 handstand push ups
10 pull ups
20 double unders
every 2 min for 5 rounds
9 / 6 / 3 / 6 / 15 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
wod
20 min amrap
200 m run
5 handstand push ups
10 pull ups
20 double unders
wod
8 min to find a one rep max power clean
into
22 min amrap
10 clean and jerks
20/15 cal row
8 min to find a one rep max power clean
into
22 min amrap
10 clean and jerks
20/15 cal row
