GB front split series
2 rounds for time of:
-Run 400 m,
-21 Deadlifts 185/135
immediately into 2 rounds for time of
-run 400m
-12 tire flips
scale to 6 tire deadlifts if unable to flip the tires. if unable to move tires, continue for a total of 4 rounds of the original running and deadlift couplet. Scale deadlifts to where you can do 10 to 12 unbroken when fresh
-Tabata back squats, 95/65 lb. *
-Rest 1 minute
-Tabata L-sit
-Rest 1 minute
-Tabata ring rows
-Rest 1 minute
-Tabata handstand hold
-Rest 1 minute
-Tabata row
WOD 1 = 6 Rounds of: – 1 Thruster – 2 Front Squats – 1 Clean and Jerk
*Stay with the same weight for all three movements, you can adjust weight each round according to how well you can move
Then WOD 2= 4 sets for quality -5 KB Windmills (each side) https://www.youtube.com/watch?v=ITSmgn_BQgY -10
Barbell Sit-Ups https://www.youtube.com/watch?v=sao0TyMIhjE *