At gym wod
6:30-9 am
15 min time cap
For Time:
21 Back Squats (1/2 body weight)
9 Rope up/downs
15 Back Squats
6 rope up/downs
9 Back Squats
2 Rope Up/downs
Scaled:
For Time:
21 Back Squats (1/4 body weight)
9 Rope Pull-to-Stand
15 Back Squats
6 Rope Pull-to-Stand 9 Back Squats
3 Rope Pull-to-Stand
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