24/03 - 29/03
Monday
Strength/skill
Handstand/Handstand Walk
Kipping Muscle-ups/Pull-ups
Then Perform Exercise Dropsets of:
Max Muscle-ups —> Max C2B Pull-ups —> Max Pull-ups —> Max Inverted Rows
Max Deficit Strict HSPU —> Max Strict HSPU —> Max Kipping HSPU —> Max Pike Push-ups
WOD - AMRAP 8 MINUTES
2 (+2) Power Cleans
2 (+2) Front Squats
1 (+1) Push - Presses
Tuesday (CLOSED)
Wednesday
STRENGTH - 3 rounds
4 Military Presses
Max L-sit to TTB to L-sit
WOD - FOR TIME
33 - 27 - 21 - 27 - 33 Sit-ups
21 - 15 - 9 - 15 - 21 Thrusters
9 - 6 - 3 - 6 - 9 D-Ball Cleans
Thursday
WOD (1) - AMRAP 8 minutes (ladder)
4 (+4) Goblet Front Lunges
4 (+4) Alternating DB Snatches
1 (+1) Burpee
WOD (2) - Team of 2 - amrap 12 minutes
2 Rope Climbs (share as you wish)
30/20 Kcal Airbike or 20/10 Kcal Row or Ski (share as you wish)
14 Synchro Push-ups
Friday
WOD - for time
Perform 50 - 40 - 30 - 20 - 10 reps of:
KB Swings
Sit-ups
KB Box Step-overs
After each round: 400m Run
Saturday
wod - Team of 2 For time
Switch every 20” and complete
40 - 30 - 20 - 30 - 40 Wall Ball Shots
30 - 20 - 10 - 20 - 30 Burpees over DB
20 - 12 - 6 - 12 - 20 Single Arm DB Devil’s Presses