Skill: Handstand Practice – 15-20 min
A) Work on inversion if uncomfortable being upside down
B) Wall Drills: (Work on being inverted and transferring weight from side to side)
a. Shoulder Taps
b. Hip Taps
A) Work on inversion if uncomfortable being upside down
B) Wall Drills: (Work on being inverted and transferring weight from side to side)
a. Shoulder Taps
b. Hip Taps
A) Back Squat; 7 Sets of 3 @ 75 to 80% (dynamic effort, be quick)
B) CF Metcon
C) 6min AMRAP; 24’ hs walk, 24’ single arm dumbbell walking lunges (50/35)
B) CF Metcon
C) 6min AMRAP; 24’ hs walk, 24’ single arm dumbbell walking lunges (50/35)
Strength: Press Complex – 15 mins to find heaviest
1 Strict Press + 5 Push Press
WOD: 4 Rounds for Time
10 DB Renegade Rows 30-35/20- 25
10 DB Hang Power Clean
10 DB Front Squats
1 Strict Press + 5 Push Press
WOD: 4 Rounds for Time
10 DB Renegade Rows 30-35/20- 25
10 DB Hang Power Clean
10 DB Front Squats
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Pork? Absolutely, it's the other white meat! Make sure it was pastured; how that pig was raised and what it ate will be reflected in the quality of it's meat and fat. In general pastured pork is more flavorful, more nutritious, healthier and better for the land.
Strength: Back Squat
E3MOM x 4 Rounds (12 mins)
10-10- 7-5
*Start around 60% and increase across sets
WOD: 7 Min Ladder
3(+3) Ball Slams AHAP
3(+3) Burpees
E3MOM x 4 Rounds (12 mins)
10-10- 7-5
*Start around 60% and increase across sets
WOD: 7 Min Ladder
3(+3) Ball Slams AHAP
3(+3) Burpees
Endurance: Pick one of the following
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
1) 1 mile run
2) 2k row
3) 100/80 calories AAB
4) 75 bar facing burpees
(16 min cap)
WOD: For Time
50 Lateral Burpees
A) Clean pull + Clean pull + Clean; 5 sets @ 80 to 85%
B) CF Metcon
C) Dumbbell Strict press, find a 7rm (neutral grip, elbows in)
D) 4 sets of 15 ghd sit ups
B) CF Metcon
C) Dumbbell Strict press, find a 7rm (neutral grip, elbows in)
D) 4 sets of 15 ghd sit ups
WOD:
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14
Teams of 3
AMRAP 25
Buy In: 150 cals AAB or 200 cals row
In remaining time…
AMRAP
12 Wall balls 20/14