Karate Open-Mat: Kokoro 1hr – cards from Kokoro
Karate Open-Mat: Kokoro 1hr – cards from Kokoro box
WF: Training 3x Rounds
WF: Training 3x Rounds
1:00 Row
1:00 Push-Press
1:00 SkiErg
1:00 Plank
1:00 Echo Bike
WF: Training – 9/11 WOD 9/11 Tribute WOD
WF: Training – 9/11 WOD 9/11 Tribute WOD For Time
2001 meter Run
11x Box Jumps (30/24 in) [Step-ups]
11x Thrusters (125/85 lb) [#AHAP or DBs]
11x Chest-to-Bar Pull-Ups [Banded Pull-ups/Ring Rows]
11x Power Cleans (175/115 lb) [#AHAP or DBs]
11x Handstand Push-Ups [Push-ups]
11x Kettlebell Swings (2/1.5 pood) [#AHAP]
11x Toes-to-Bars [V-ups / Sit-ups]
11x Deadlifts (170/115 lb) [#AHAP or KB]
11x Push Press (110/75 lb) [#AHAP or DBs]
2001 meter Row
WF: Training 3x Rounds
WF: Training 3x Rounds
1:00 DB Clean & Jerks @35#
1:00 SkiErg
1:00 Row
1:00 Battle Ropes
1:00 SledgeHammer
– Then–
3x Rounds
1:00 3x Tech Get-ups + 4x DBall Toss
1:00 1-2-3-Kick
1:00 Kick-1-2-Kick
1:00 Ground & Pound
1:00 Reflex Bag
WF: Training Barbell complex
WF: Training Barbell complex
4x Rounds 3:00/round
4x Sets
3x Deadlifts
3x Cleans
3x Front Squats
3x Shoulder to Overhead
*Perform each round as a complex