Gymnastic Strength

Warm up

Row 500 m

3 sets of

3 Jefferson curl (slow)

5 Inch worm

10 Air Squat

Supersets 1

4 sets of

8 Stiff leg deadlift

8 Barbell cossack squat (4 reps each leg)

Supersets 2

4 sets of

8m Front rack barbell walking lunges

8 Strict Press

12 Hollow rock

 

METCON

Warm up

Row 500 m

then 2 rounds of

3 Bear complex

6  EB Strict press

12 Walking lunges

 

Thruster

3-3-3-3-3-3

*building weight

Conditioning

For Time [Adv | Int | Basic]

21-15-9

Thruster (40/25 kg) | (30/20 kg) | (20/15 kg)

Row calories

 

Time cap 12 mins

Posted in WOD

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