throwdown prep
gymnastic conditioning
75 toes to bar / (c2b) pull ups / handstand push ups
note: note: try to stay consistent with the reps
tc: 8 min
wod
20 min amrap
20 russian kb swings
20 box jumps
20 wallballs
20/15 cal row
75 toes to bar / (c2b) pull ups / handstand push ups
note: note: try to stay consistent with the reps
tc: 8 min
wod
20 min amrap
20 russian kb swings
20 box jumps
20 wallballs
20/15 cal row
strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
27 - 21 - 15 - 9 - 6 - 3
toes to bar
burpess over bar
into
me cluster
tc: 20 min
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
27 - 21 - 15 - 9 - 6 - 3
toes to bar
burpess over bar
into
me cluster
tc: 20 min
wod
25 min amrap
3 wallwalks
6 devil press
18 alternating hang db clean and jerks
36 double unders
25 min amrap
3 wallwalks
6 devil press
18 alternating hang db clean and jerks
36 double unders
