Training 25x Circuit
Training 25x Circuit
1:00 Squats
1:00 SkiErg
1:00 AbWheel
1:00 Echo Bike
1:00 Plank on Parallets
Training 911 Tribute WOD
Training 911 Tribute WOD
For Time
2001 meter Run
11 Box Jumps (step-ups)
11 Thrusters 65#/95# (DBs)
11 Pull-Ups (22 Ring Rows)
11 Power Cleans 65#/95# (DBs)
11 Handstand Push-Ups / Deck-to-handstand / Push-ups
11 Kettlebell Swings AHAFP# (DBs)
11 Toes-to-Bars (High Knees/V-ups)
11 Deadlifts 65#/95# (Heavy KB)
11 Push Press 65#/95# (DBs)
2001 meter Row
Training 5×5 @ 1:00 Each
Training 5×5 @ 1:00 Each
1) Ladder Drills
2) Kicks
3) Rope Work
4) Striking
5) Reflex Bag
Training Filthy Fifty + Kata
Training Filthy Fifty + Kata
For Time
50 Box Jumps
Kata: Konku
50 Jumping Pull-Ups
Kata: Sieunchin
50 Kettlebell Swings
Kata: Seisan
50 Walking Lunges
Kata: Empi
50 V-ups
Kata: Giin
50 Push Presses
Kata: Too San
50 Sit-ups
Kata: Naihanchin
50 Wall Balls
Kata: Pinan 1
50 Double-Unders
Training 30-20-10
Training 30-20-10
Push-ups
Cals Echo Bike
Then
10-20-30
Goblet Squats
Bar Rows
Then
30-20-10
SIt-ups
Cals Rower