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
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
