Isabel 30 snatches (61kg/43kg) timecap 9’ Strength 5 rounds of 5 weighted ring dips legless rope climbs for max unbroken reps 60 double unders timecap 20’ rest exactly 30’’ between exercises scale weighted ring dips with bodyweight ring dips or self supported ring dips…
Strength 5 rounds of 5 meter hand stand walk 5 dumbbell renegade rows each arm 5 single leg barbell deadlifts each side timecap 20’ rest exactly 30’’ between exercises resume hand stand walk where your hands left the floor, scale 5 meter hand stand walk…
Gymnastics bar muscle up practice timecap 7’ scale with kipping practice Strength 3 rounds of push ups for max unbroken reps strict chin ups for max unbroken reps back squats (60kg/40kg) for max unbroken reps timecap 16’ rest exactly 1’ between exercises scale strict…
Strength 6 rounds of 7 ring dips 7 horizontal pulls on barbell 1 sled push (120kg/80kg) timecap 21’ rest exactly 30’’ between exercises scale ring dips with self supported ring dips on the floor Metcon 42 plate lunges (25kg/10-15kg) total 21 burpees 30 plate…
Weightlifting work up to a single heavy, but not max, squat clean timecap 10’ Strength 6 rounds every 2.5’ of 5 dumbbell bench presses 5 barbell rows 5 single dumbbell overhead squats each arm Metcon 200 meter run 250 meter row 30 box jumps…
Strength 6 rounds every 3’ 7 strict hand stand push ups 7 weighted ring pull ups 7 front squats Metcon 15 rounds for time of 1 pistol each leg 2 kipping toes to bar 3 deadlifts (80kg/50kg) timecap 10’ scale pistols with (self supported)…
A 5 rounds of 10 push presses 10 walking kettlebell lunges each leg 10 kettlebell rows each arm on box timecap 24’ rest exactly 30’’ between exercises B 10 rounds for time of 3 dips 5 kettlebell sumo deadlift high pulls (20kg/12-16kg) 7 wall…
Weightlifting 15×1 squat snatches timecap 15’ scale with power snatches + overhead squats ramp up weight to a heavy, but not max, snatch Strength EMOM14’ alternate between 3 thrusters from rack 3 weighted chin ups scale weighted chin ups with bodyweight chin ups or…
