WOS23032021, TUESDAY

Updated: Mar 22, 2021

WARMUP

EMOM 6 mins

Min 1: 30 D.Us

Min 2: 10 kips + 5 ring rows

Min 3: 10 hollow to arch

TASK 1: GYMNASTICS

A. Bar muscle up

. 3 hips to bar

Rest 30s

. 1-3 bar muscle ups

Rest 30s

. 30s hollow rock hold with banded lat pulldown

Rest 1 min

X 5 ROUNDS

Time cap: 15 mins

TASK 2: CONDITIONING

22 min AMRAP

. 35 D.U

. 3 bar M.U

. 3 lateral hops over bar

. 1 SDLHP 115/85 lbs

. 1 STOH

^ At every new round, Add 3 reps to lateral hops, and 1 rep to SDHP & STOH

TASK 3: CORE

. 15 bent over lat raises

. 20 face pulls

. 40s D-ball bear hug hold

Recent Posts

See All

WOD 02012023, Thursday

Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (

WOD 01022023,Wednesday

Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c

WOD 31012023’ Tuesday

Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k