5 rounds of the following:
10 weighted ring pushups - You can also do sets non-weighted with a variety of styles.
Weighted Step Ups (5-6 each leg) - I also did supersets of lateral step overs x10 on 3 sets.
Back pull/ row in 2 stylesx10 - do 1st rep straight back to the ready position for doing a rotator movement, then do a straight back to the side of the body quickly - 5 sets of that double.
Low back extensions x 5-6, (super slow and in control to work and strengthen posterior)
Ab Wheel Rollouts-lateralx10-12 - only do laterals not in front as that ROM gets hit often and lateral does not.

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Rx'd

6 rounds for time

• 5 strict pullups
• 10 burbees
• 15 kb swing 20kg
• 20 pushups
• 25 airsquats
• 30 atomic situps
• 1 slam ball slam 12kg

3 rounds for time

• 50 DU
• 20 box jump 24"
• 20 kb swing 20kg
• 20 t2b
• 20 kb hang cleans (10l + 10r)
• 20 pushups

20 Power Cleans 100#
20 Sit Ups
20 Cal -airdyne

Brez pretiravanja

Row 3000 metres as faster as possible

rest 5 mins

15 mins gymnastick skills Push ups
15 mins gymnastic skills kipping for pullups

Five rounds for time of:

Row 500 meters
135 pound Bench press, 15 reps

For time:

• 15 jerks
• 45 pull-ups
• 12 jerks
• 36 pull-ups
• 9 jerks
• 27 pull-ups

Use the same load for the jerks that you used for the cleans on Tuesday's WOD.

10 miles
treadmill