0.00-5.00
For time
21-15-9
Pushups
SA DB hang powercleans (30/20)
7.00-12.00
15-12-9
T2B
SA DB GTOH
14.00-19.00
9-6-3
Bar muscleups/c2b/Kipping/strict/bar rows
SA DB devils press
Go really hard in each separate wod!
4 supersets @ Rpe 9
5 tempo Frontsquats (31X1) (2 ramp up sets at 3 reps)
5-7 heavy half kneeling kb press each side
Amrap7
5 strict pullups
10 burpees
15 walllballs
In 12' find a Snatch 1RM
- good form only -
In 12' find a C&J 1RM
- good form only -
6 sets of:
90s @stroke rate 20-24
60s @stroke rate 24-28
30s @stroke rate 28-32
15s @stroke rate 32+ (sprint)
Rest 2min sets
- goal is to increase pace with each increase in stroke rate -
(29:30 total time)
4sets of:
4 Front Squats with tempo 32X1
- RPE 7,5 for first set then stay at same weight for the next sets -
Rest 2min btw sets
5 supersets of:
2-5 strict (def.) HSPU (scale ROM or to negatives)
X-10 strict Pull Ups (1s pause at bottom / if you can do 10 Pull Ups without a problem add weight)
Rest 90-120s
- keep the same number of reps throughout the sets -
4 sets of:
5 Hang Muscle Snatches
5 btn Snatch Grip Push Press
5 Hang Snatch Pulls
rest 60s
- you can build in weight over the sets / use straps if needed -