Skill
20 Bicycles, 20 Dying bugs 20 Hollow Rocks
1-rep max Strict Shoulder Press
WOD
50 Hand Stand Push ups
50 Air Squats9,
50 Ring Push ups
50 jumping Lunges
50 Back Squats (65/95)
50 KB Swings
25 Close Grip Push Ups
25 KB DEFICIT Deadlifts (35/53)
*24 min Time Cap
THIS IS IT: NASTY LITTLE CHIPPER - legs and shoulders!!! I would love to see a BIG set then shorter sets to follow, helping endurance. Fundamental movements and very core intensive. Please tighten ur core thru full range!!!
Recent Posts
See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose