1.) Stray Dog
20 minute AMRAP adding 1 rep each round and ending each round with a 20′ Handstand Walk
1 Push-up
1 Jumping Squat
1 GHD Sit-up
20′ Handstand Walk
2.) 4 Push Press every 2 minutes for 6 rounds, adding load each round starting @ 60%
20 minute AMRAP adding 1 rep each round and ending each round with a 20′ Handstand Walk
1 Push-up
1 Jumping Squat
1 GHD Sit-up
20′ Handstand Walk
2.) 4 Push Press every 2 minutes for 6 rounds, adding load each round starting @ 60%
3.) 5 x 3 Heaving Snatch Balance @ approx 55%
note: stay a 55%
note: stay a 55%
4.) 30-20-10
Wallballs 20/14lb
Handstand Push-ups
5.) 5 rounds of 1 minute Sandbag Carry 150/100lb
note: rest as needed
6.) 5 rounds
8 Bent Over Barbell Row, Supinated grip
8 Wide Grip Strict Pull-up
8 Narrow Grip Chin Up
Wallballs 20/14lb
Handstand Push-ups
5.) 5 rounds of 1 minute Sandbag Carry 150/100lb
note: rest as needed
6.) 5 rounds
8 Bent Over Barbell Row, Supinated grip
8 Wide Grip Strict Pull-up
8 Narrow Grip Chin Up
Unequipped At Home
1.) Every 2 min for 20 Minutes
Shuttle Run 200ft in 20ft stretches with two hand touch (10 total lengths)
20 Mountain Climbers
5 Handstand Pushups
2.) ROMWOD
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Erin Briggs
Garage
Engine Buider - W2, D2: 22 minute run for distance (2.4 miles). Strict Press 5@75, 3@85, ME: 3@95. Deload for back squat and deadlift.
1
0
Liz LeCaptain
Unequipped WOD - 5 rounds @ 2 minutes and 5 rounds at 1 minute EMOM (strict HSPU)
50 modified T2B - 1:56 + ROMWOD
3
0
Scott Adler
12/16 jumping squats (bent knee v-ups, 20 seconds Hs holds)
Strict pull-up work
3
0