Workout of the Day

5 sets:

-1:00 rope climbs

-1:00 med ball sit up

-1:00 bike

-1:00 rest

10 min EMOM

– 10 VMO squat every minute

Members may add weight each round if they want. Don’t exceed 25% bodyweight. If you reach 25% bodyweight, stay at that weight for remaining rounds.

WOD 2 = wellness

3 sets not for time

-20 ATG seated good mornings  https://www.youtube.com/watch?v=XhgC5kAOSa0

Start gently and experiment BEFORE you start you first set. Start unweighted if your range of motion is extremely limited.  You can use light weight if your belly button can almost touch the bench.

Adjust feet for 90 degree hip flexion when seated and keep ankles in front of knee.

Keep chest up and back muscles engaged (do not round back). Weights should only be a GENTLE assist to reaching your belly button to the bench.

For time:

-Row 500 meters

-20 strict handstand push-ups

-Row 500 meters

-20 Pike (elevated) push-ups

-Row 500 meters

-20 Pike push-ups

Scale HSPUs here using 1 wall walk as 3 HSPUs. Each wall walk must start and end moving through the plank push up in hollow body position to count. Go as close to nose-to-wall as possible, and stay hollow

https://www.crossfit.com/essentials/the-wall-walk

Adjust pike pushup elevation or angle such that you can keep moving in sets of  at least 3-5 reps after short breaks  https://youtu.be/yxxjeyGNPy4?t=63

Teams of 3

8:00

-100/80 cal bike

-Max strict pull-ups in remaining time

2:00 rest

8:00

-400m sled push

-Max wall balls in remaining time (30/20)

2:00 rest

For time

-800m farmer’s carry (70/53)

-100/80 cal bike

The sled should be heavy enough for a single team member to have a lot of difficulty moving by themself. Divide the work any way you want.

WOD 1 = 3R

-15s Tuck Planche https://www.youtube.com/watch?v=xw31tXau_4Q

-1 min rest

If wrists feel fragile, It may help to use parallettes or point thumbs forward while other fingers face laterally.

WOD 2= 3R

-15s Tuck Lever https://youtu.be/e_YwP0O34zM?t=122

-1 min rest

Aim to keep shoulder blades together

WOD 3= 3R

-12 Dips

-1 min rest

scaled full range of motion. Use DB or rings https://youtu.be/NjujVHxnstc?t=34

WOD 4 = 3R

-8 Chin ups (palms toward face)

-1 min rest

Scale using bands instead of ring rows today. Use full range of motion

WOD 5 = 3R

-8 Pseudo planche pushup https://www.youtube.com/watch?v=MWTos2vFIEQ

-1 min rest

Scale using elevation from a bench or box where you can still lean forward as much as  your mobility will allow. Keep hands as close to hips as possible. Keep hollow body and posterior pelvic tilt. If wrists feel fragile, It may help to point thumbs forward while other fingers face laterally or even backwards if needed

WOD 6= 3R

-8 strict hanging leg lifts https://www.youtube.com/watch?v=S2QVHl6DoNo

-1 min rest

Members are encouraged to use the stall bar or a spotter to prevent movement of the shoulders.