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Skill
Muscle-up
Handstand Push-up
WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)
OR
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)
Level 2- (1,0.75),
Level 1- (0.75,0.5)
Conditioning Class: WOD
Threshold Test
4 Rounds
4 minutes on, 1 minute off on Airdyne
Score = average watts divided by your weight in KG.
*Optimal score = 5
Conditioning Class: Midline
2 Rounds
5 Back Extensions
10 Hip Extensions
5 Glute Ham Raises