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Skill/gymnastics
18 min clock ( 6 sets, 2 each movement)
Minutes 1-3, 10-12
Rope climbs , up to 4 each set
Minutes 4-6, 13-15
Handstand hold/walk
Minutes 7-9, 16-18
Tuck rock to tuck sit x15 reps
WOD
3 rounds for max calories and reps
3:00 row for cal
2:00 max strict HSPU
1:00 max strict pull up
3:00 rest between rds
Strength
Back Squat
5@55%
5@65%
3@75%
2@85%
2@90%
1@95%
Then
3×1 @100-105%
WOD
For Time
50 wall balls 20/14
25 toes to bar
40 wall balls
20 toes to bar
30 wall balls
15 toes to bar
Olympic
Snatch
8×1.1
Reset for each single
Build load over the 8 sets
WOD
For time
5 power snatch 135/95
10 box jump over
10 power snatch 115/75
20 box jump over
15 power snatch 95/65
30 box jump over
Skill
3sets for quality:
Muscle ups
X 3-5 reps
Handstand walk
X 30 ft cumulative
L-sit
X :30-:45 cumulative
WOD
5 sets for max reps
Max Rep unbroken push ups
Immediately followed by max rep
Pull ups
Rounds start every 5:00
Strength
Front squat
8×3
Climbing
Wod
For time:
Row 1000
75 KB swings 53/35
50 wall balls 20/14
25 burpees
Strength
Seated shoulder press
5×4
Rest :60
Pistols or candlesticks
5×16
WOD
AMRAP 12
5 STRICT HSPU
10 toe 2 bar
15 air squat
30 dubs
#Lurong Living Challenge
WOD #3
4 RFT (11 min cap)
10 snatches
10 TTB
5 RNFT
ME Strict Pull-ups
30 sec handstand hold
WOD – 3 RNDS
1 min – push-ups
30 sec – rest
1 min – slamballs
30 sec – rest
1 min – cal row
30 sec – rest
Strength
Push press
5×3 climbing
WOD
5RFT
5 shoulder to overhead 155/105
10 Deadlift 155/105
15 box jumps 24/20
Strength
Front squat
8×4
Climbing
WOD
AMRAP 9
15 toe to bar
30 wallballs 20/14
45 dubs
