Tabata; for reps
20 seconds work 10 seconds rest for 8 cycles of:
Calorie Row
Box Jumps 20/24
KB Straightleg Deadlift (#45 plate platform)
KB Thrusters
*KB 1/1.5 pood
Cash Out;
100 V-Ups 15/25
Tabata; for reps
20 seconds work 10 seconds rest for 8 cycles of:
Calorie Row
Box Jumps 20/24
KB Straightleg Deadlift (#45 plate platform)
KB Thrusters
*KB 1/1.5 pood
Cash Out;
100 V-Ups 15/25
WOD;
Complete as many rounds as possible in 3 Rounds of:
3 Min
3 Press/3 Push Press/3 Push Jerk
3 Min
3 Full Clean/3 Power Clean/3 Hang Power Clean
3 Min
3 Full Snatch/3 Power Snatch/3 Hang Power Snatch
1 Min Rest
*75/55lb
Skill;
Back Rack Jerk, 1RM
WOD;
For Time:
100 Heavy Kettle Bell Swings 32/24kg
Cashout;
Choose your Mobework
WOD;
For Time:
50 Wall Ball
50 Double Unders
30 Wall Ball
75 Double Unders
10 Wall Ball
100 Double Unders
*20/14lb
Every time you drop or break on wall ball OR you skip or break on DUs, there is a mandatory buy in of 3 burpees. Catch is, burpees increase by 3 with each buy in
MURPH
For Time;
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Skill;
Max Floor Press
WOD;
21-18-15-12-9-6-3
Goblet Squat
SDLHP
*1.5/1 pood
WOD;
For Time;
20 Shoulder to Overhead 135/95
1 Lap
15 Shoulder to Overhead
2 Laps
10 Shoulder to Overhead
3 Laps
*A lap is to the gate and back
Cash Out
100 Toes to Wall
Skill;
Handstand Progression
WOD;
5 Rounds for Time of;
40 Abmat Sit-ups
20 Box Jumps 24/20
10 Push-ups
For Rounds;
12 Minute AMRAP
10 OH Lunge (L+R=2) 35/25
10 KB Power Snatch (5L/5R) 1.5/1 pood
10 Wall Ball 20/14
Cash out;
Mobility
WOD;
For Time:
30, 20, 10 of
Wide Grip DeadLift
Hang Power Snatch
THEN
10, 20, 30 of
Hang Power Clean
Push Press
THEN
100 Overhead Squat
*75/55lb
Cashout;
50 Knee2Elbows