Tag

Gymnastics

STRENGTH: Deadlift 2@80% – 8×3 @ 65% w/ 90s rest WOD: 3 Rounds of Favourite 4 10 Hollow Body to Bent Knee Up 20 HB...

WOD 1-2-3-4-5-6-7-8-9-10 Hang Squat Clean thrusters @ 70% 5 T2B after every set

STRENGTH: Clean & Jerk 7 x 1 @ 90% WOD 20 min AMRAP 20 KB Swings @ 24/16 15 Ring Row 10 Pistols

SKILL: Favourite 4 WOD: 4 Rounds 5 HSPU 10 Push ups 15 Pull ups Rest 2 min Repeat for 2 more Rounds

SKILL: Kip Swing / Hollow & Arch Hold WOD: 10 Rounds 2 Shoulder to Overhead @ 135/95 5 T2B 8 Ring Dips (sub. push ups)

Front Squat – 5 x 3 @ 90% WOD: AMRAP in 15 250m Row 10 DB Snatch – R @ 50/35 10 DB Snatch –...

Press – 5 x 2 WOD: 25 Burpees 10 Muscle ups (25 pull ups or 50 jump assist pull ups) 25 Burpees

SKILL: Favourite 4 PARTNER WOD: P1 Dual OH KB Hold / P2 50 air squats switch P1 wall sit / P2 40 walking OH Lunges...

WOD: “Pheezy” 3 Rounds 5 Front Squat @ 165/105 18 Pull ups 5 Deadlift @ 225/155 18 T2B 5 Push Jerk @ 165/105 18 H/R...

LIFT: Deadlift 1RM WOD: 2 Rounds 25 strict pull ups 15 strict HSPU