Barbell Burner
A – Gymnastics conditioning
1.
Max effort unbroken hspu attempt
– 1 min rest –
Max effort toes to bar
Record these score for future use
L2 = 1 ab mat + knees to elbow
L3 = push ups with 20/15kg plates by your side + weighted ab mat sit ups
2.
5 min ascending amrap
3 – 6 – 9 – 12 – 15 etc
HSPU
Toes to bar
focus on quality not trying to smash yourself
L2 = 1 ab mat + knees to elbow
L3 = push ups with 20/15kg plates by your side + weighted ab mat sit upsB – Barbell shoulder conditioningÂ
L3 = push ups with 20/15kg plates by your side + weighted ab mat sit upsB – Barbell shoulder conditioningÂ
1.
Max effort shoulder to overhead at 60/40
– 1 min rest –
Max effort shoulder to overhead at 50/35
– 1 min rest –
Max effort shoulder to overhead at 40/30
C – Conditioning burner workoutÂ
4 rounds for time
1 gate run
12 front rack lunges 50/35
16 sumo deadlift highpulls 50/35
20 push ups
*16 min time cap
in WOD
