A,
Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 1 min for 10 mins, alternating between:
15 Burpees
15 Wall Balls, 9/6kg

Goal
Increase movements by 1 rep each minute if you are able

C,
Tabata Ring Walk Out
Tabata Weighted Russian Twist, pick load
Tabata Plank Jack

Every 10 minutes for 40 minutes (4 sets):
Movement X
20 hand release push ups⁠
1000/750 m row

Round 1: 25 wall balls 9/6 kg
Round 2: 25 dual DB thrusters 25/15
Round 3: 25 dual DB hang squat cleans 25/15 lb
Round 4: 25 KB goblet squats 16/12 kg

EMOM 8

1) Chest-to-bar pull ups (0:30 work / 0:30 rest)

2) Double-unders (0:40 work / 0:20 rest)

WOD 20221014

Warm up:

50 jumping jacks

2 rounds of:
30 secs pull ups
30 secs push ups
30 secs sit ups
30 secs squats

WOD:

FOR TIME
150 BURPEES

*EVERY 50 BURPEES
10 PUSH-UPS
20 V-UPS
30 AIR SQUATS

Finisher:

Max reps of:
Hanging leg raises
Hanging trunk rotations
Hanging oblique knees raises

Cool down:

Stretching movements
Hydrate
Recovery

5 rounds:
1. Run
2. Heavy Lunges (12-16)
3. Run
4. Box step ups (n. 10-14) kb’s or db’s
5. Run
6. Db snatch heavy / kulmasoutu tangolla raskas (10-15)

Squat clean 1 RM

Banded deadlift 8-8-6-6-4-4 reps

Skill: Strict RMU
Emom Eve/Odd
20 secs false grip holds
40 secs strict MU Transitions

WOD:-"Nasty girls"
3RFT
50 Air squats
7 RMU
10 Hang power cleans@60/40

Wod: be tactical with this Wod , especially with RMU, aim to increase pace each round , finish strong.

5:00 easy Bike, Row, etc w Nasal Breathing
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

WOD 20221010

Warm up:

50 jumping jacks

3 rounds of:
10 SDHP
10 push ups
10 thrusters

WOD:

FOR TIME
30 HSPU
30 BuRPEES
30 PULL uPS
PARTITION WORK IN ANY WAY

TIME CAP 8 MINUTES

Finisher:

3 rounds of:
20 Push-ups 
20 Step-up
40 Heavy bag punches
20 Mountain climbers 
Rest 60 secs between rounds

Cool Down:

Stretching movements
Hydrate
Recovery