At gym wod
7-9 am
3 rounds
12 hip up to single knee, alternating
Rest 30 seconds
8 leg thread to Diamond pushup
Rest 30 seconds
8 single arm kb clean to squat, alternating
Rest 30 seconds
8 kB single arm swings, alternating
Rest 60 seconds between rounds
At gym wod 6:30-9 am For time: Row 500 meters 15 parallette handstand push-ups Row 500 meters 15 strict handstand push-ups Row 500 meters 15 kipping handstand push-ups Scale: For time: Row 500 meters
At gym wod 8-9 am 5 rounds for time of: 20 wall-ball shots 10 med-ball weighted pull-ups ♀ 10-lb ball to 9-ft target, same ball for pull-ups ♂ 14-lb ball to 10-ft target, same ball for pull-ups Beginn
At gym wod 6:30-9 am Complete as many rounds as possible in 30 minutes of: Run 400 meters 10 deadlifts Run 400 meters 30 sit-ups ♀ 95 lb ♂ 135 lb Scale: 20 minutes, speed walk, weight