Skill
3x8 1-arm Rows (each)
3x10 Strict pull-ups (negative if nec.)
1 Rd Ab Circle
WOD
3 Rounds of
Push ups,
Thrusters
Burpees
Round 1
24 Push ups
21 Thrusters (55/75)
18 Burpees
Round 2
21 Ring pushups
18 Thrusters (55/75)
15 Bar Facing Burpees
Round 3
18 Hand Stand Push ups(no abmat)
15 Clusters (55/75)
12 Burpees onto plate
here it is!!! STAY STEADY with push ups, Thrusters, and Burpees!! Try to hit less than 5 mins per round
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!