Skill Hand Stand Push Progressions/ positions – headstand/ knees to Elbows/ butt against wall – handstand to headstand (negative) – kipping Headstand to Handstand (or to push up) – Those able to do HSPU’s will do 10:00min EMOM 20sec of Work/ 40sec of Rest WOD For Time Row 40 Cal 20 Burpees 10 Strict Pull-ups […]
Strength Squat Cleans 2-2-2-1-1-1 20min time cap WOD 21 Thrusters (95/65) 9 T2B Run 200m 15 Thrusters (95/65) 15 T2B Run 200m 9 Thrusters (95/65) 21 T2B Run 200m
Banded Mobility- Hips Strength Back Squats 3-3-3-3-3 WOD 7min AMRAP Ascending Ladder by 1 starting at 3 of… Hang Power Snatches (95/65) WB (20/14) Cashout– Shoulder Stability
Skill Pull-ups Must be unbroken kipping or butterfly 9min EMOM *light band may be used but must be challenging 1-1-2-2-3-2-2-1-1 Or 3-4-5-6-7-6-5-4-3 Or 5-6-7-8-9-8-7-6-5 Or 7-8-9-10-11-10-9-8-7 *Must Be unbroken (not letting go of rig until done with reps) WOD 2RFT 25 DL (225/155) 25 Sit-ups 25 Box Jumps (24/20) 25 Burpees
Strength Push Jerks 2-2-2-2-2… WOD 5RFT 7 HSPU’s/ S2OH 5 Hang Squat Cleans (155/95) 1 Rope Climb
Skill 4 x 400m 1min Rest between each run WOD 12:00min AMRAP 20 Air Squats 10 T2B 10 Sand bag over Shoulder 100 Sand bag run
Strength OHS 3-3-3-3-3 WOD 10:00min to complete 4 Rounds of… 5 Hang Squat Snatches (135/95) 15 Push-ups Then remaining time complete as many reps of 100 DU’s. If complete 100 DU’s, then complete as many Burpees in remain time. Cashout– Kips off Rings (hips to Rings)
Strength Cleans 3-3-3-3-3 WOD 8-7-6-5-4-3-2-1 Front Squats (115/85) Pull-ups Then, 400m run
Strength Bench Press 10-5-2-10-5-2 Volume for measure Partner WOD 10 Rounds… Alternate movements of… – 6 DL (185/115) + 6 Burpees over bar – 8 S2OH (135/95) + 15 sit-ups – 12 Box Jumps (24/20) Cashout– 20 DB lateral raises
Strength Back Squats WOD 3 Rounds of… 1min OHS (95/65) 1min DU’s 1min Russian KBS (62/35) 1min CAL Row 1min Rest Cool down- 200m jog