Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Handstand Walk/BMU Progression:
Level 3:
E90sec for 12 min: (4 Rounds)
1, 15 meter Handstand Walk over Ramp
2, X Bar Muscle Up
– X= Lowest number in any round. Keep in mind that we will do this progression for the next 4 weeks so start low enough to be able to increase by 1 rep each week
Level 2:
E90sec for 12 min: (4 Rounds)
1, 5-15 meter Handstand Walk
2, 1-3 Bar Muscle Up
– Progression each week in either reps or better form
Level 1:
EMOM for 12 min: (4 Rounds)
1, 3 Attempts Handstand Walk to Wall
2, 3 Attempt Hip to Bar
3, 3 Low Bar Muscle Up
– Progression each week in either reps or better form
WOD:
A, EMOM 6 min:
1, 6+* Weighted Strict Pronated Pull Ups (RIR 3)
2, 30 sec Hollow Rock for quality
* Last set= Max rep
B, Fitness Level Benchmark Klepto:
4 rounds for time of:
27 Box Jumps, 24/20 in
20 Burpees
11 Squat Cleans, 65/45 kg 145/100 lbs
Cap: 25 min
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
