Gymnastic Strength

Warm up

 

3 rounds of

5 Burpees

10 Predator Jack

5 hindu push up

Supersets 1

3 sets of

6 m Barbell Overhead lunges

6 Pausing Bench Press (pause at bottom 3 secs)

Supersets 2

3 sets of

12 Bicycle crunches (alt. elbow to knee)

12 Alternating DB Bench press (6 each arm)

Supersets 3 (optional)

3 sets of

10 Leg Raise

12 Decline Push Up (feet on the box)

METCON

Warm up

 

Row 500 m

Then 2 rounds of

12 Air Squat

10 Push up

8 Cossack Squat

6 Burpees

Pausing Back Squat

3-3-3-3-3 

*pause at bottom 3 secs

Conditioning

On a 12:00 min Running clock

 

AMRAP 8 mins [Adv | Int | Basic]

8 Thruster [40/25 kg | 30/20 kg| Medball Thruster]

10 Box Jump 

12 Double DB Shoulder to Overhead [20s/12.5s kg | 15/10 kg| 10/5 kg]

 

then, immediately after completing

 

4 mins to find 2 Rep Max Front squat (Bar from the floor)

Posted in WOD

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