Ankles and Hip Prep.
Box Pistols
Banded Pistols
Cockie Pistols
Pistols (weighted)
Shoulder Prep.
Skin the Cat
Candle Hold
L-Hang
Toes to Ring
5 min AMRAP
10 Ring Row
10 Pistols
Build up a quick single in 10 min
Then
6x1 @ 75% every 20s
Rest 1 min
6x1 @ 80% every 20s
Rest 1
6x1 @ 85% every 20s
Amrap8
50m sprint
10 airsquats
50m sprint
10 jumpsquats
50m Sprint
10 double kb fs (2x24/2x16kg)
TC 9 min
A) E1,5MOM for 12'
2X Complex of:
Squat Clean - Front Squat - Jerk @85% 1RM
B) 4-6X Clean Deadlifts @110% 1RM
Rest 2' after each set
3 rounds of:
30m Suitcase Carry (28/20kg)
10 Pallof Presses
8 Evil Wheel
WOD
AMRAP for 30'
10 (+2) Cal row
10 (+2) Burpees over the rower
400m run
- add 2 more calories and burpees after each round -
Work up to a max double in 10min
then 1x ME @ 80% (max 12)
Work up to a heavy set of 4 in 15min
then 1x ME @ 85% of H4 (1RIR)
6min AMRAP of:
4 Bar MU
8 P. Snatch (60/40kg)
12 alt. pistols
rest 2min
6min AMRAP of:
4 Thrusters (60/40kg)
6 Bar facing Burpees
8 BJ over (24/20'')
3 sets of:
30m single arm Farmers walk (each side)
8 single arm/leg rom DL with DB (each leg)
20-30 Med. Ball russ. twists (6/4kg)