wod
30 min amrap
2 rounds of dt
(12 deadlifts; 9 hang power cleans; 6 push jerks)
20 burpee box jumps
40/30 cal row
30 min amrap
2 rounds of dt
(12 deadlifts; 9 hang power cleans; 6 push jerks)
20 burpee box jumps
40/30 cal row
wod
25 min amrap
10 handstand push ups
10 chest to bar pull ups
20/15 cal row
core work
4 rounds
40 sec straight leg sit ups
20 sec rest
40 sec arch rocks
20 sec rest
25 min amrap
10 handstand push ups
10 chest to bar pull ups
20/15 cal row
core work
4 rounds
40 sec straight leg sit ups
20 sec rest
40 sec arch rocks
20 sec rest
wod
every 2:00 min for 6 rounds
5 strict press
+ 5 push press
note: sets need to be unbroken
30 rounds // for quality
every 30 sec
1 power clean
+ 1 hang squat clean
every 2:00 min for 6 rounds
5 strict press
+ 5 push press
note: sets need to be unbroken
30 rounds // for quality
every 30 sec
1 power clean
+ 1 hang squat clean
wod
every 2:00 min for 6 rounds
6 paused backsquats (3 sec pause in bottom postion)
6 rounds // intervall
every 2 min
10 thruster
10 pull ups
every 2:00 min for 6 rounds
6 paused backsquats (3 sec pause in bottom postion)
6 rounds // intervall
every 2 min
10 thruster
10 pull ups
