Gymnastic Strength

Warm up

3 sets of

10 Air Squat

10 EB Goodmorning

10 Abmat sit up

Front Squat

4-4-3-3-2-2

*building weight to heavy

Deadlift

4-4-3-3-2-2

*building weight to heavy

Hollow rock

Accumulate 100 reps

 

METCON

Warm up

500 m row

then 2 rounds of

3 x 3 Position of Squat clean

10 Kipping

3 Slow Pull up

10 Air Squat

Barbell Cycling

On the 0:00 – 12 Unbroken Below knee Squat clean (60% of RM)

On the 5:00 – 9 Unbroken Below knee Squat clean (67% of RM)

On the 10:00 – 6 Unbroken Below knee Squat clean (75% of RM)

*increasing in weight, don’t drop the bar 

 

Conditioning

3 Rounds:[Adv | Int | Basic]

25/20 Calorie Row

20 Wall balls (9/7 kg) | (7/5 kg) | med ball thruster

15 Pull-ups | Banded Pull up | Ring rows

 

Time cap 18 mins

 

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *