MONDAY
Skill
For practice
10 Min EMOM: 1. 5-15 Pull ups 2. 5-20m Handstand walk (Progressions options – Wall facing handstand hold / Box plate taps/ Assisted HSW)
Rx + Chest to bar Lifestyle: HS walk around a box, Jumping pull ups
Make sure if working on the skill portion you focus on having the best position possible as this will have the greatest carry over. |
WOD
3 Rounds, each for time of:
24/18 Calorie Row/Ski 15 Burpees to a 6” Target 20 7.5m Shuttle runs
20 min Cap
-Rest 2 minutes between rounds-
Active: 18/14 cal, 12 burpee, 15 shuttle Lifestyle: 15/10 cal, 10 burpee, 10 shuttle
Athletes should be aiming for 3 ½ – 4 ½ minute rounds. Reduce the cals if needed to hit this time frame! Earn that 2 minutes rest! |