WEDNESDAY
Skill
HS Walking Skills 15 Mins: Handstand Walking Skills – Wall walk (high hips) x 1-2 – Wall walk + hand shifts, up to shoulder-taps x 10 – Partner-assisted HS hold x :5-10 – Partner-assisted HS hold + hand shifts x 10 – Partner-assisted HS walk x 5-15ft – PVC drill x 5-15ft (keep feet together and lean into PVC) – Walking attempts x 5-15ft
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WOD
For time 15 Min Cap:
21 Bar-facing burpees 15 Hang power cleans 61/43kg 9 Wall walks (5-minute cap) At the 10-minute mark: 9 Wall walks 15 Hang power cleans 21 Bar-facing burpees (5-minute cap)
Rx+: 70/47kg Active: 15-12-9 reps, 52/35kg Lifestyle: 15-12-9 reps, 43/30kg, scaled wall walks
Burpees should be done without stopping and weights should allow unbroken sets if the athlete chooses to go that route. |