Skill: 1 Rd Ab Circle
Push Press 4x6@
WOD: 3 Rds
21 Dumbell Snatches (35/53)
15 Toes to Bar
9 Burpee Box Jumps (2024)
THIS IS IT: Apologies for original post. This is a big core burner. Cardio will b there, strength will b tested but core strength is focus. Hanging the ups are a good modification and step ups are ok however will not be RX. Have fun
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str