20:10 sec. work:rest, 8 rounds each of:
Knees to elbows
Jumping alternating lunges
Push-ups
Squats
Category: .Your WODs
For time:
Bear crawl, length of gym
Backward bear crawl, length of gym
5 wall climbs
10 L pull-ups
15 burpee pull-ups
20 dumbbell push press, 40lb
25 dips
30 back extensions
35 hollow rocks
40 squats
Overhead lunge with plate, 45lb, length of gym and back
3 RFT:
400m run with 20 lb medball
12 hang squat clean, 95 lb
12 toes-to-bar
3 RFT:
Run 400m
21 kettlebell swings, 1.5 pood
12 pull-ups
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Run, 800 m
Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.
Mobility
Best Shoulder Mob Ever
Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time
Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6