Skill
Pushing Gymnastics & Aerobic Conditioning
On The 1min 30sec for 10 Rounds:
20sec L Sit
20sec Handstand Hold (freestanding if possible)
100m Sprint
Pushing Gymnastics & Aerobic Conditioning
On The 1min 30sec for 10 Rounds:
20sec L Sit
20sec Handstand Hold (freestanding if possible)
100m Sprint
Active Recovery WOD
4 Rounds at Moderate Intensity
500m Row
25 Abmat Sit Ups
Into...
4 Rounds
25/20 Bike Calories
15 Burpees
4 Rounds at Moderate Intensity
500m Row
25 Abmat Sit Ups
Into...
4 Rounds
25/20 Bike Calories
15 Burpees
Strength
Bench Press
15mins to build to a heavy set of 5
*Super Set with 10 Cossack Squats with lite Kettelbell (5 left, 5 right)
WOD
For Time:
1k Row
Bench Press
15mins to build to a heavy set of 5
*Super Set with 10 Cossack Squats with lite Kettelbell (5 left, 5 right)
WOD
For Time:
1k Row
Strength
Back Squat
20mins to build to a heavy 5 reps
*Super Set with 15-20 Unbroken Hollow Rock
WOD
AMRAP 9
35 Double Unders
25 Air Squat
Back Squat
20mins to build to a heavy 5 reps
*Super Set with 15-20 Unbroken Hollow Rock
WOD
AMRAP 9
35 Double Unders
25 Air Squat
Skill
Clean & Jerk
On The 2min x 5 Sets
3 Power Cleans & 3 Push Jerks
Set 1 @ 55%, set 2 @ 60%, set 3 @ 65%, set 4 - build, set 5 - build
On The Minute x 5
Clean & Jerk
On The 2min x 5 Sets
3 Power Cleans & 3 Push Jerks
Set 1 @ 55%, set 2 @ 60%, set 3 @ 65%, set 4 - build, set 5 - build
On The Minute x 5
WOD
Teams of 2
3 Rounds of:
1min Wall Balls (switch every 5 reps)
1min Alternating Dumbbell Snatches (10 reps then switch, 35/25)
1min Box Jump (switch every 5 reps)
Teams of 2
3 Rounds of:
1min Wall Balls (switch every 5 reps)
1min Alternating Dumbbell Snatches (10 reps then switch, 35/25)
1min Box Jump (switch every 5 reps)
Image
I hope you get a chuckle out of this story as it’s just too funny not to share along with the recipe. . .