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:
Min 0-10: Annie Fitness Level Benchmark
50-40-30-20-10 reps of
Double Unders
Abmat Sit Ups
Min 10-20:
Amrap 8 min:
10/8 Cal Row
15 meter Farmers Lunges 1*22.5/15 kg (50/35 lbs)
Min 20-30:
Amrap 8 min:
2 Wall Walks
8/8 SA DB HC&J 1*22.5/15 kg (50/35 lbs)
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
* This can be placed any day of the week as a separate session
