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STRENGTH WOD HANDS STAND HOLDS (AGAIST WALL IF NEED BE) X10 MINS WORK ON HANDSTAND HOLDS/HANDSTAND WALKS 10 MINUTES WOD REPS: 10-9-8-7-6-5-4-3-2-1 ASSAULT BIKE CALS PULL-UPS BOX JUMPS (FIRST ROUND DO 10 REPS OF EACH EXERCISE AND LADDER DOWN BY 1 REP EACH...
STRENGTH WOD EMOM (EVERY MINUTE ON THE MINUTE) X10 MINS X2 SNATCH PRESSES + X3 OVERHEAD SQUATS WOD 4 ROUNDS FOR TIME OF: 400 METER RUN 15 PUSH-PRESSES @ 95/65 LBS 12 TOES TO...
STRENGTH WOD 10 ROUNDS FOR TIME OF: 20 YD KB OVERHEAD WAITER CARRY (INCREASING WEIGHT EVERY ROUND) WOD 4 ROUNDS FOR TIME OF: 400 METER RUN 21 KB SWINGS (RUSSIAN STYLE) 53/35 LBS OR HEAVIER 12...
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) 2 DEADLIFTS + 2 HANG POWER CLEANS + 2 JERKS WOD DESCENDING LADDER (DECEND DOWN IN REPS STARTING AT 10) OF: DB SQUAT TO PRESS MED BALL...
