Primarily Indoors
Warm-up
1 Min @ Each Station
-Bike 70%
-Single Leg Deadlift R
-Bike 80%
-Single leg Deadlift L
-Bike 90%
-Muscle Snatch
Mobility
Hamstring Stretch with Band (contract then release)
Lat/tricep Stretch with Band
Strength
1. E2MOM8
Banded RDL
10 Reps
Rest 3 Minutes between to load barbell
2. E2MOM8
Deadlift- 3 Reps
WOD (15 Minute Cap)
50|35 Calorie Bike
40 Hang Power Snatches 95|65
50|35 Calorie Bike
40 Pull-ups
Schwinn Bike = 75|52
Level 2 – 75|55, 40|25 Cal Bike
Level 1 – 55|35, 30|18 Cal Bike
ADV – 115|75, Chest to Bar Pull-ups
Extra Work
For Time
300’ Handstand Walk
EMOM – 12 V-Ups*
2:00 Rest
150’ Handstand Walk
EMOM – 6 V-Ups
*Start with V-Ups
ADV – Round 1 – 400’/15 V-Ups/Round 2 – 200/7
If just starting to HSW Scale V-Ups to Every Other Minute or No V-Ups
Alternate Option for those practicing
EMOM 8
ODD – Handstand Walk Attempts
Even – 12 V-Ups
2:00 Rest
EMOM 4
3-5 Wall Climbs