Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
Strength: Banded Deadlifts 5x5
WOD: 5 Rounds For Time
7 Wall Walks
14 Pull Ups
21 Double Unders
REC: 3x12 GHD Sit Ups (If you are new to these, you can scale it to just going back to parallel)
WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
Strength: Sumo Deadlift 5x5
WOD: For Time
15 Deadlifts (315/215)
15 HSPU
15 Deadlifts (225/145)
15 HSPU
15 Deadlifts (135/95)
15 HSPU
REC: 3 Rounds
5 KB Windmills each side
15 KB V-Ups
Strength: Snatch Balance 12x1
WOD: For Time
Row 500m, then do 3 rounds of
30 Deadlifts (155/105)
20 Pistols
10 Jerks (155/105), then
Row 500m
REC: 3x10 Land Mines (same as grappler rotations)