Practice slow descent from handstand for 14 minutes This can be modified with db or kb negatives. *”The ability to increase strength by slowly lowering weight or your own body is often overlooked yet very effective.” WOD 14 minute AMRAP...
Work 15 minutes on: 3 position clean & jerk (Hip,knee,floor) WOD “The Chief” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute *pick up each round where you left...
20 minutes Partner A 200m run Partner B 10 push-ups, 10 sit-ups *once push-ups and sit-ups are complete, you can rest until your partner gets back. Or 6 rounds Run 400m together 20 push-ups 20 sit-ups 10 burpees *you can divide push-ups and...
19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform...
5 rounds Overhead carry Front rack carry Farmers carry *each carry is from rig to rig, use kbs or dbs. WOD 7 rounds 20 second Handstand hold 20 hollow rocks 20 Superman’s 20 sit-ups
