Gymnastics: 3X (not for time) 3 rope climbs 15 up-downs For scaled rope climbs lie on floor and use rope to pull to standing – do 3:1 Strength: 4, 3, 3, 2, 2, 4 back squat (add weight each set) 4, 3, 3, 2, 2, 4 floor press (add weight each set) WOD: 12 minute…
Strength: 3 x 3 push press 3 x 3 squat clean WOD: Barbara 5X 20 Pull up 30 Push up 40 Sit up 50 Squat
Strength: 5 x 4 weighted box step ups (weight in front rack) 5 x 3 press WOD: 35 cleans (115/75) 35 deadlifts (115/75) *** 5 burpees at the top of each minute
Strength: 3 x 3 of 1.25 back squat Floor press 3 x 3 WOD: 10 Minute EMOM 1 push press, 1 push jerk, 1 split jerk Followed immediately (at the 10:00 mark) by 12-9-6 Jerks (135/95) Box jumps (24/20)
Strength: 5 x 3 overhead squat 5 x 8 kettlebell suitcase lifts (4 per side) WOD: 3X 400m run 30 wall balls (20/14) 20 kettlebell swing (53/35)