WARM UP:
1K Bike
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Split Jerk Presses
Then:
Mobility
WIN
SKILL:
EMOM 8
5 HSPU
*Scale the number as needed
LIFT:
S2O
Find a 20 Rep Max
*Unbroken (Add 5-10lbs. to week 1)
WOD:
“INTERVAL 21.4”
Running Clock:
A) Min. 0-4
15/12 Cal. Bike
20 T2B
20 HSPU
B) Min. 4-8
15/12 Cal. Bike
20 T2B
20 S2O (115/85)
C) Min. 8-12
Repeat Part A
D) Min. 12-16
Repeat Part B
*Score = Times for each part or Total reps.
FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
M.E. Tricep Extension
LIFT:
Strict Press
4 x 5
*Build (Add 5-10lbs. to week 1)
WOD:
AMRAP 16
15/12 Cal. Bike
20 Knee Raises
20 HRPU
20 SDHP
AT HOME
SKILL:
EMOM 6
ODD: 20 Hollow Rocks
EVEN: 20 Sec. Hollow Hold
LIFT:
4 Sets
20 Sec. Handstand Hold
*Rest 1 Min.
WOD:
AMRAP 16
200 M. Run
20 V-Ups
20 HRPU
20 SDHP
*Use what you got
