Pre WOD:
A, Clean Complex:
E3MOM for 15 min:
3 TNG Power Clean
Start at 70% and build to a heavy complex of the day
B, EMOM for 5 min:
15 sec Handstand Hold*
L1: Option 1: WF Handstand Hold Option 2: 10 m Dumbbell Overhead Walk
L2: Option 1: Handstand Hold Option 2: Parner Assisted Handstand Hold
L3: Handstand Hold on Line
* Either Increase time or Movement Quality from last time
WOD:
Partner Workout:
3 Rounds For Time:
800 m Partner Run
12-10-8-6-4-2:
Thrusters 50/35 kg (110/75 lbs)
Pull Ups
Cap 35 min
*Run together, split the reps inside as needed
Post WOD:
Upper Body Strength: 3/4
3 sets* 8-12 Dumbbell Bench Press
Rest 3 min in between sets
– Use a weight that gives you 2 reps in reserve
EMOM for 12 min:
1, 8-12 Left Arm Biceps Curl on GHD
2, 8-12 Right Arm Biceps Curl on GHD
3, 8-12 Left Arm Tricep Overhead Extension
4, 8-12 Right Arm Tricep Overhead Extension
– Goal to increase reps from last week
