Strength
Shoulder Press 3x3
Every 2:00 × 3 sets
3 Shoulder Press @65%
WOD
"Keepy Uppy"
3 Sets For Time:
9-12-15 Calorie Row
25-50-25ft Handstand Walk (Scale 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
Gymnastic Test
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We're testing total accumulated effort in two minutes, not one max set.
WOD
"The Holly and the Ivy"
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)
WOD
"AFC Richmond"
Teams of 2:
Every 1:00 (24:00)
Min 1: 6 Overhead Squats 155#/105#
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)
*Score is rounds completed. Scale accordingly to make sure you finish all reps in as many rounds as possible by each athlete. Athlete 1 starts at the beginning and athlete 2 starts on Min 2 movement.
WOD
"Optimus Prime"
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk
Strength 1
Barbell Curl 21's
3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets
