warmup
core -
50 Russian twists
50 banded leg raises
Strength
Front squats
Work to a heavy 3 reps Start at 65%
3-3-3-3-3-3
After each set- 30 sec hs hold on wall or free or 25 ft HS walk.
WOD
"Dia-bolical"
For Time:
500 Meter Bike 21 Deadlifts 225 / 155 lb
500 Meter Bike 21 Strict Handstand Push-ups
500 Meter Bike 15 Deadlifts 225 / 155 lb
500 Meter Bike 15 Strict Handstand Push-ups
500 Meter Bike 9 Deadlifts 225 / 155 lb
500 Meter Bike 9 Strict Handstand Push-ups
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
