Barbell warm-up Clean 1X2@70%, 1X2@75%, 1X2@80%, 1X2@85% WOD: 1 min AMRAP- KBS (53/35) rest 1 min 4 min AMRAP 5 Hang power clean (70%) 5 HSPU rest 2min 4min AMRAP 5 Hang power clean 5 Tall box jump (30/24) rest 1 min 1 min AMRAP- KBSRead More
Skill: Muscle-up practice WOD: Against a 3min clock with 3 min rest for 4 rounds Row 250m 15 pull-ups ME wall ball *score is number of wall balls after 4 roundsRead More
1) EMOM x 10 2-Position power Snatch (high hang, mid hang) at 70% or less of 1RM 2) 1RM Back Squat 3) RDL 5×5 4) Use remaining time to work on a goat or mobilizeRead More
5 rounds not for time: 5 wall walk 5 pistol (each leg) 1 rope climb WOD: 800m run 60 sit-ups 20 OH plate lunges total 25/15 400m run 40 sit-ups 20 OH plate lunges total 25/15 200m run 20 sit-ups 20 OH plate lunges total 25/15 Read More
Skill: Core work- 30 seconds work, 30 seconds rest for 2 rounds a) handstand hold, b) plank on hands, c) left hand plank, d) right hand plank, e) L-sit WOD: 20min AMRAP 15 KBS 53/35 15 Sit-up 15 Push-up 15 DU 200m runRead More
