Pre WOD:
Box Back Squat:
4 sets*7 Box Back Squat 75% of 1 RM Back Squat
Box at parallel, 1 sec pause, Max speed on the way up
WOD:
A, E90 sec for 7.5 min (5 sets):
Handstand Walk Progression
B, EMOM 18 min (3 Rounds) for Max Reps:
1, Max Toes to Bar
2, Max Double Unders
3, Max Cal Erg
4, Max Line Facing Burpees
5, Max Rope Climbs OR Strict Supinated Pull Ups
6, Rest
Post WOD:
Lower Body Accessories Week 2/5
2 Rounds for quality:
8/8 KB Leg Extension
Rest 30 sec
6 Reverse Nordic Curl
Rest 30 sec
6 Nordic Curl/GHD Raises
Rest as needed between rounds
KB Leg Ext: https://youtu.be/wuKMsYvXDNc
Rev Nordic: https://youtu.be/e9qyCyqhJCc
GHD Raises: https://youtu.be/eui8NxdidC4
Increase either by rep or movement quality from last week
