WOD
"19.3"
For time
200ft Dumbbell Overhead Walking Lunge 50#/35#
50 Alternating Single Dumbbell Step Up (50#/35#) (24"/20")
50 Handstand Push Ups
50 Strict Handstand Push Ups
200ft Handstand Walk
*20:00 Time Cap
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Strength
Dead-Stop Shoulder Press 6x3
6 sets
3 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-
WOD
"Terk"
3 Rounds For Time:
40/32 Calorie Row
25 Strict Sit Ups
Strength
Back Rack Step Back Lunge 5x10
5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep
- Rest 60-90 seconds between sets
WOD
"Kala"
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks 115#/80#
*Score is completed rounds
WOD
"Jane Porter"
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max Shuttle Runs
-3:00 rest-
3:00 Max Calorie Air Bike
-Each shuttle run rep is 25 feet down + 25 feet back.
*Score is all shuttle runs and calories
Accessory
Gymnastics: Strict Handstand Push-ups
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
EMOM 10:
Odd:
Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)
Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
Level 3: 5 seated strict dumbbell presses
Even: Rest
Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.
Conditioning Option:
10 min EMOM:
Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU
Even Minute: 2-4 Wall Walks
