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, Within 14 min: 5 sets*4 Power
Cleans 75%
Between 14-18 min: 2 sets*4
Clean Pull 102%
B, Fitness Level Benchmark
Diane:
21-15-9 reps for time
Deadlift 100/70 kg
HSPU
Cap 10 min
C, Until Cap= Max Burpee Lateral Double Jump
Post WOD:
Core Workout
EMOM 12 min:
1, 45 sec Face Up Chinese Plank
2, 30 sec Hollow Hold in GHD
3, 19 GHD Sit Ups
4, Rest
