wod
10 min handstand push up work
for time // 5 rounds
20/15 cal row
20 wallballs
10/10 one arm russian kb swings
10 min handstand push up work
for time // 5 rounds
20/15 cal row
20 wallballs
10/10 one arm russian kb swings
non-equipped wod
5 rounds
500 m weighted run
500 m weighted walk
mobility flow
2 rounds
2 min lizard pose right leg
2 min lizard pose left leg
2 min forward fold
5 rounds
500 m weighted run
500 m weighted walk
mobility flow
2 rounds
2 min lizard pose right leg
2 min lizard pose left leg
2 min forward fold
wod
every 1:00 min for 10 rounds
2 backsquats (climbing sets)
5 rounds // intervall
2:30 min work / 1 min rest
12 burpees over bar
9 thruster
me hang power cleans
every 1:00 min for 10 rounds
2 backsquats (climbing sets)
5 rounds // intervall
2:30 min work / 1 min rest
12 burpees over bar
9 thruster
me hang power cleans
non-equipped wod
15 min amrap
15 chair dips
15 table rows
15 glute bridges
core work
5 rounds (for quality)
10 leg raises
20 dead bugs
15 min amrap
15 chair dips
15 table rows
15 glute bridges
core work
5 rounds (for quality)
10 leg raises
20 dead bugs
wod
20 min amrap // steady pace
20 alternating db devil press
400 m run
800/600 m row
into
10 min // find your 1 rep max
hang power clean
20 min amrap // steady pace
20 alternating db devil press
400 m run
800/600 m row
into
10 min // find your 1 rep max
hang power clean
non-equipped wod
300 lunges
200 sit ups
100 push ups
300 lunges
200 sit ups
100 push ups
