WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL: (Midline Stability Test)
4 Stations (1 Min. On / 1 Min. Off)
Station 1: Max Effort L Sit Hold
Station 2: Max Effory Headstand Hold
Station 3: Max Effort Hollow Hold
Station 4: Max Effort OHS (95/65) (75/55)
*Note times, weight, and reps.
**Goals: 1 Min. L Sit, 1 Min. Headstand, 1 Min. Hollow Hold, 40+ OHS
WOD: (Oxidative Skills Test)
“PRECISION NATE”
AMRAP 20
4 Muscle Ups
8 HSPU
12 KB Swings (70/53) (53/44)
*Alternate between Ring and Bar MU each round.
**Sub. MU for 8 Ring Dips & HSPU for Box Piked HSPU.
FIT
SKILL:
EMOM 8
ODD: 45 Sec. Front Plank
EVEN: 30 Sec. Flutter Kicks
WOD: (Slow Glycotic Capacity Test)
“17.1”
For time: (20 Min. Cap)
10 DB Snatches (50/35) (45/30)
15 Burpee Box Jump Overs (24/20) (20/12)
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs
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