0:00-15:00 General Warm-up
15:00-20:00 Transition to Skill Strength
20:00-32:00 Skill Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
Warm-up
10 Front Lunge to Balance (5 each leg)
*front lunge, push back up and slight pause balancing on one leg, leg you pushed off of is up, knee even with hips
15 sec Handstand Hold on Wall
Skill Strength:
Alt. EMOM 12 (6 sets each):
10 Pistols (5 each leg)
20’ Handstand Walk
*hardest version of each you can, listed below
Pistols: Weighted, Regular, Heel lift Pistol, Full Box Pistol, 1/4 Box Pistol, Heel Hook Pistol, Split Squat
Handstand Walk: Regular, Lateral Wall Walks (5 each way), Full Wall Walks (3 reps), 1/2 Wall Walks (3 reps), Plank Walks (10’ each direction)
MetCon:
AMRAP 12:
20 Russian KB Swings
50 Double Unders
20 Box Jump Overs
*Pace Goal: 4-6 Rounds
*Swings: push to stay unbroken, good hip hinge, arms relexed
*Double Unders: relaxed shoulders, quick off the ground, quick wrists
Beginner: 26/18, Line Hops, 16/12”
14-15: 35/26, and/or Single Unders, 20/16”
16-17: 53/35, 24/20” and/or Single Unders