At gym wod
6:30-9 am
Complete as many rounds as possible in 15 minutes of:
15 toes-to-bars
35-calorie row
50 push-ups
35 box jumps
15 pull-ups
♂ use a 24-in. box
♀ use a 20-in. box
Scale:
15 hanging knee raises
25-calorie row
35 elevated push-ups
25 box jumps
10 pull-ups
♂ use a 16-in. box
♀ use a 12-in. box
At gym wod 6:30-9 am Push jerk 3-3-3-3-3 Scale: 10 minutes of push jerk progression practice
At gym wod 6:30-9 am 5 rounds for max distance of: Bike 1 minute Rest 1 minute Row 1 minute, rest 1 minute Jump rope 1 minute, rest 1 minute Bike 1 minute, rest 1 minute Run 1 minute, rest 1 minute
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