Pre WOD:
EMOM 15 min:
1, 3 Weighted Pull Ups (RIR 2)
2, 5 Strict Handstand Push Up*
3, Rest
Strict HSPU: Adjust to RIR 2
L3: Wall Facing Deficit
L2: Regular or Deficit
L1: Build up under head
WOD:
Front Squat:
Set 1: 5 Front Squats 75%
Set 2: 5 Front Squats 78%
Set 3: 3 Front Squats+
Set 4: 3 Front Squats+
B, 10 Min Amrap:
36 Double Unders
18 Air Squats
12 Pull Ups
Post WOD:
* Goal is to improve form from last week
𝗟𝗲𝘃𝗲𝗹 𝟭:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
15 Weighted Sit Ups
30 Russian Twists
15 Hollow Rocks with tucked knees
10 sec Side Plank+10 Side Raises+10 Leg lifts on knee /each side
30-60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://youtu.be/PYO5Ovyw5Kk
𝗟𝗲𝘃𝗲𝗹 𝟮:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
𝗟𝗲𝘃𝗲𝗹 𝟯:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank including 10 Leg lifts+10 Down/up
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://www.youtube.com/watch?v=2Fmzbs5YWb4
