A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
C. Practice Front Splits for 10 minutes
Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx
And coming tomorrow…
A. Handstands EMOM 15 (30 sec work: 30 sec rest)
Min 1: Crow
Min 2: Headstand
Min 3: Handstand
B. Rep Rounds For Time [24min cap]
2-4-6-8-10-12-14-16-18-20
Kettlebell Swings (53/35)
Weighted Jumping Lunges (53/35)
Burpees
Bodyweight
B. Rep Rounds For Time [24min cap]
2-4-6-8-10-12-14-16-18-20
Broad Jumps
Jumping Lunges (R+L=1)
Burpees
A. Tempo Squat
4 sets of 5 reps at tempo 4241
Complete 1 set E3MOM
Dumbbell weight (50’s/35’s)
B. For Time [11min cap]
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Bodyweight
A. Tempo Split Squats
4 sets of 4/4 reps at tempo 2221
Complete 1 set E3MOM
Post time for the WOD. Ex: 6:33 Rx
And coming tomorrow…
A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
C. Practice Front Splits for 10 minutes
Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx
A. For Time [15min cap]
40 1-Arm DB Thrusters (50/35)
40 1-Arm DB Bent Row (50/35)
40 Pistols
40 Kettlebell Swings (53/35)
B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)
Bodyweight
A. For Time [15min cap]
40 Jumping Squats
25 Chair Pull Ups (Rx+ = Strict Pull Ups)
40 Pistols
40 Broad Jumps
Post time for the WOD. Ex: 9:43 Rx
And coming Saturday…
6 Rounds [24min cap]
8 Box Jump Overs (24/20″)
20 Second Push-up Plank Hold
10 DB Deadlift (50’s/35’s)
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold
Bodyweight
6 Rounds [24min cap]
8 Burpees
20 Second Push-up Plank Hold
10 Superman
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold
A. Planks:
Complete 8 Rounds of the Right and the Left Arm
Push Up Position Plank: I-T-Pike Ankle Tap-T
B. For Time [12min cap]:
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
40 Dumbbell Strict Press (50’s/35’s)
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges
Bodyweight
B. For Time [12min cap]:
20 Towel Seated Row
40 Pike Push Ups (feet elevated on chair or couch)
20 Towel Seated Row
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges
