Toes To Bar, Ring Push-ups, Goblet Walking Lunges

Kirsten on the ring push-ups.

Mobility

• Thoracic spine: roller, arms overhead, tight tummy, push down butt.
• Ankles

Strength

• ME Front Squat

WOD

4 rounds

• 10 Toes To Bar
• 10 Ring Pushups
• 20m Walking Goblet Lunges w/KB (look it up)

Gymnastic Volume

Last week's workout #3

Look, new earrings.

Skill

Hollow Body Progression Pt.2 

WOD

Gymnastic Volume

2 moves, 10 minutes each.

Double Unders, Squats, Push-ups

WODgasm.

Strength

DE Power clean

2x on the minute at 50% for 10 minutes.

WOD

AMRAP in 12 minutes

30 Double Unders

20 Squats

10 Push-ups

Fran

Last Week's Workout #1

Kirsten's Fran face.

Strength

ME Power clean x 2

WOD “Fran”

21 - 15 - 9

Thrusters 95 (65)#

Pullups

Double Unders, Pull-ups, Push-ups

WOD
3rounds of:
30 Double Unders
10 Pull-ups
10 Push-ups

Gymnastic Volume

WOD
Perform submaximal reps every minute on the minute for 10 minutes.
Stay within 2 reps.
Repeat with another movement.

Bear Complex

WOD
The Bear Complex:
5 rounds for max weight.
Do 1 rep each of:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Repeat for 7 cycles to make one round.
You may not set the bar down. If you do, you're done.
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