a) WARM UP:
3 rounds:
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b) STRENGTH:
STRICT HANDSTAND PUSHUP TEST
1:00 Rest
** modification: strict pushups with knee/legs on a box – no abmat (flat floor)
Then, take 10-15 mins to discuss the movements in the wod, warm them up and set the sequence where athletes will be starting and when.. |
c) WOD:
Part #1 – 5 min AMRAP of Back Squats:
Rest 5:00 Part #2 – 5 min AMRAP of Bench Presses:
Rest 5:00 Part #3 – 5 min AMRAP of Deadlifts:
Each part is scored separately, as total reps. |
d1) ACCESSORY WORK:
d2) GYMNASTICS ACCESSORY:
Followed by. . . Option 1 –
Option 2 –
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e) POST-WOD RECOVERY:
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