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
Try to increase slightly from last week
WOD:
A, Clean:
5 sets: 1 Squat Clean+1 Hang Squat Clean+ 3 Front Squats
Weight: 70%+ of 1 RM Clean
B, For time:
50 Bar Facing Burpees
40 Front Squats 50/35 kg (110/80 lbs)
30 Pull Ups
20 FR Reverse Lunges 50/35 kg
10 Burpee Pull Ups
Cap 14 min
When Completed: Max Burpee to Cap
Post WOD:
𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
6 Reverse Nordic Curl
12/12 KB Leg Extension (RIR 1-2)
* increase reps/ROM or weight from last week
Reverse Nordic Curl: https://youtu.be/e9qyCyqhJCc
KB Leg Extension: https://youtu.be/wuKMsYvXDNc