Overhead Squat
30-1-20-1-10-1
Gantry Endurance WOD
3x(200,400,800m)
Rest 1:1
Overhead Squat
30-1-20-1-10-1
Gantry Endurance WOD
3x(200,400,800m)
Rest 1:1
5 Rounds for time
400 M run
30 Wall ball 20/14#
3 Rounds
100 Double unders
Accumulate 1 minute hand stand hold
Rest as much time as needed in between rounds
“Hotshots 19”
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Archived footage of the “Hotshots 19” Live stream from Prescott, AZ.
Hang Snatch
3-3-3-3-3-3-3
then
3 rounds not for time
10 Good mornings
15 GHD sit ups
“Helen”
3 Rounds for time:
400 m run
21 Kb Swings 53/36#
12 Pull ups
For time:
50 Double unders
30 Toes to Bar
20 HSPU
50 Double unders
20 Toes to bar
15 HSPU
50 Double unders
10 Toes to bar
10 HSPU
Front Squat
5-5-5-5-5
Glute-Ham Raise
3×7-10
3 Variations of the Glute Ham Raise
Gantry Endurance WOD
6×400 m w/ 2 min rest
“1/4 Century of Heather”
09.09.1988
3 Rounds for time:
25 KB swings 53/36#
25 Box jumps
25 Burpees
25 Overhead squats 45/33#
Open Floor
Work on skills or mobility for 30 minutes