Warm Up
3 rounds of:
Run, 200 m
10 L/10 R Single Arm Bottoms-up Kettlebell Press
10 Push-ups
15 Banded Good Mornings
-- then --
5 mins of:
Freestanding Handstand Hold Practice or Wall Supported Handstand Hold
Weightlifting
I. Every 2 mins x 4 sets: Squat Clean
1 x 3 reps @ 65%
1 x 3 reps @ 68%
1 x 3 reps @ 72%
1 x 3 reps @ 75%
II. Every 2 mins x 4 sets: Bench Press
1 x 5 reps @ 60%
3 x 5 reps @ 70%
III. Every 3 mins x 6 sets: Back Squat
1 x 10 reps @ 60%
3 x 8 reps @ 70%
1 x 6 reps @ 75%
1 x 8 reps @ 80%
WOD
For Time
800m Run
30 Pull Ups
30 Push Ups
100ft. Sandbag Carry / Farmers Carry
800m Run
20 Pull Ups
20 Push Ups
100ft. Sandbag Carry / Farmers Carry
800m Run
10 Pull Ups
10 Push ups
100ft. Sandbag Carry / Farmers Carry
800m Run
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Accessory Work
3 Rounds for Quality
100ft. Farmers Carry
1 min Plank Hold
100 ft. Suitcase Carry L
1 min Hollow Hold
100 ft. Suitcase Carry R
Rest as needed between rounds. Athlete choice on load.
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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