MONDAY
| Skills
10 min EMOM: HS walk drills (scale to a pike position for plate steps) 30 sec of HS kick up entry practice onto wall 30-40 sec of plate step ups
Advanced 10 min EMOM 50ft HSW, add obstacles
With the skill work, aim to get as much volume as possible, HS walking is going to pop up a fair bit so utilise this time to get volume while you are not fatigued from anything else. |
| WOD
3 Rounds For Time:
3 Rope Climbs 7 Deadlifts 100/70 kg 50 Air Squats
14 minute cap
Active/Masters/Teens: 2 Rope Climbs, 85/55 kg 50 Air Squats
Lifestyle: 3 Lay to stand 60/40kg
The workout is a nice twist on Nasty Girls, being three rounds you need to go out hot and hold on. The deadlift should feel heavy but you can still do them unbroken when you make your mind up! |