Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Gymnastic Capacity Session:
Level 1:
EMOM 18 min (3 sets)
𝟭, 3 Attempt Handstand Walk to Wall
𝟮, 12/9 Cal Bike Erg
𝟯, 3 Attempt Hip to Bar
𝟰, 12/9 Cal Bike Erg
𝟱, 12 GHD Sit Ups
𝟲, Rest
Level 2:
EMOM 18 min (3 sets)
𝟭, 10 meter Handstand Walk
𝟮, 12/9 Cal Bike Erg
𝟯, Max Bar Muscle Up
𝟰, 12/9 Cal Bike Erg
𝟱, 18 GHD Sit Ups
𝟲, Rest
Level 3:
EMOM 18 min (3 sets)
𝟭, 15 meter Handstand Walk over Ramp (2*7.5 m)
𝟮, 12/9 Cal Bike Erg
𝟯, Max Bar Muscle Up
𝟰, 12/9 Cal Bike Erg
𝟱, 24 GHD Sit Ups
𝟲, Rest
WOD:
PartnerWOD:
Amrap 10 min:
30/22 cal Erg
30 Power Cleans 50/35 kg (110/80 lbs)
– Rest 2 min
Amrap 10 min:
30/22 cal Erg
30 Front Squats 50/35 kg (110/80 lbs)
– Rest 2 min
Amrap 10 min:
30/22 cal Erg
50 Bar Facing Burpees
Post WOD:
30 DB Bench Press for time*
* Use a weight where you can get done within 3 sets
– Then increase reps by 2 each week
