Search

Friday01292021


Warmup

Wod

On the 0:00... "Bartender"

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell - 115 / 85 lb

On the 15:00... Gymnastics Stamina

For Time:

100 Double Unders, 25 Kipping Handstand Push-Ups

80 Double Unders, 20 Kipping Handstand Push-Ups

60 Double Unders, 15 Kipping Handstand Push-Ups

40 Double Unders, 10 Kipping Handstand Push-Ups

20 Double Unders, 5 Kipping Handstand Push-Ups

221 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off