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CONDI: for 18min

60sec of AMRAP – Double Unders (Singles)

120sec of 2x Stairs Run

SKILL/ STRENGTH: OTM for 10min

ODD: 8x strict Ring Dips

EVEN: 6x strict Pull UPs

WOD: 12min AMRAP (ascending)

20x Squats

5x Burpee Box Jumps Over

40x Squats

5x Wallclimbs

60x Squats

5x Burpee Box Jumps Over

80x Squats …..etc

CONDI: 2min ON/ 2min Break “all out effort for distance” ROW/ BIKE

STRENGTH: Squat (16min)

work up in Set of 10 too your BW

the continue with

4 x 5reps up to 1 1/2 of BW

WOD: 8min AMRAP of

4x Hang Power Cleans (65/45)

7x Burpee over Bar

 

 

Barbell Conditioning:

3x of 3min AMRAPs (empty Bar)

1)

3x Squat Cleans

3x Presses

3x Front Squats

2)

3x Thruster

3x Front Squats

3x Hang Power Cleans

3)

3x Snatch

3x OH Squats

3x Sots Presses

WOD:for time

12x Pull Ups

9x G2OH (50/30)

6x Burpee Over Bar

 

WOD 1) 3x Tabatas

  1. Burpee/ Jump Squats
  2. Wallballs/ Push Ups
  3. DUs/ Pull Ups

STRENGTH: strict “Muscle Up”

Beg: work on Fals Grip and Transitions

ADV: On the 2min 2 – 4x strict Muscle Up

WOD2) 4rds of

10x High Box Jumps

10x HSPU

10x strict Pull Ups

10x alt Pistols

CONDI: 25min Work Window

 

IN TEAMs of 2-3 Get as many STAIRs as possible

200m ROW

40x DUs

1x Stairs

STRENGTH: Push (10min)

ADV: work on Def. HSPU ( strict/ Kip)

BEG: work on HSPU … etc.

WOD: for time

9-15-21-15-9

Jump Squats

Wallballs

Pull Ups