Practice & strength
8 minutes
1 bar muscle-up
1 power snatch
1 squat snatch
1 overhead squat
Increase weight Every round (Find your 1RM)
Rest 3 minutes then
WOD
For time – CAP 18 minutes
10-8-6-4-2
Squat snatch
Bar muscle-ups
50 double-unders or 100 single-unders
Increase weight Every round (50/60/70/80/90%)
For time/ Cap 35″ Cash IN 400m run Then 5 rounds of: 8 C&J (60/30) 8 Front squat 8 Bar facing burpees 8 Toes to bar Cash Out 400m run Every 3rd minute do 30 Прочетете повече…
For time Cap 40″ 5 rounds of: 10 legless AB cal 10 strict pull ups 10 box jump (30 inch) Directly into 4 rounds of: 8 devil presses ( 2 x 15kg.) 16 renegade row Прочетете повече…
For time / Cap 45″ 5 rounds of: 2″ max AB cal 1″ max RMU 1″ Rest Best score – 34/35/35/35/33 Rest 5″ then 2 rounds of: 125 DU or 300 SU 400m run 50 Прочетете повече…
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