Work Those Stems

Joelle – Pushing Limits

Warm Up
EMOM 6
Odd- Run 100m
Even- PVC Warm Up
1. Pass Throughs
2. Sots Press
3. Overhead Squat

Mobility
Quad Mash

Strength
Back Squat
5-5-5-5 @ 80%

WOD
2 Rounds
600m Run
20 Overhead Squats (115,75)

Level 2- (95,55)
Level 1- (75,35), 400m run, 15 overhead squats
ADV – (135/95)

Extra Work
36 Pull-ups
100ft Sled Push
18 Chest-to-Bar
100ft Sled Push
9 Bar Muscle-ups
100ft Sled Push

Monday Conditioning & Bootcamp
Partner WOD
Part 1
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 400m Run
Partner B- Max Effort Calories on the Bike
Rest 2 Minutes

Part 2
In 10 Minutes
250m Row
Rest 1:1
Rest 2 Minutes

Part 3
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 200m Run
Partner B- Max Effort Calories on the Bike

L4

L3

L2

L1

Part 1  >120 cals   >100 Cals   >80 Cals     >60 Cals/300m Run
Part 2  <0:50s splits   <1:05 Splits   <1:15 Splits    <1:25 Splits
Part 3  >100 Cals   >80 Cals   >65 Cals   >50 Cals/100m Run