Workout of the Day

WOD 1= 1. 10:00 AMRAP

-5 deadlifts (135/95)

-6 power cleans

-7 Front squats

-50 double-unders

Review movements and warm up for WOD 2

WOD 2=. 10:00 EMOM (repeat from two Fridays ago)

-6 alternating pistols + 15 s. Handstand hold or 15ft handstand walk

Free-standing or wall-facing handstands preferred,, scale to facing away from the wall or box handstand hold or pike hold

Scale pistols using counterweight, something to hold onto (pole etc) or reduce range by using a seat.

If you are struggling with pistol volume, then focus on the negative descent and use two legs to stand up.

3R

-20s D-ball push (roll the D-ball along the ground by pushing )*

-5 D-ball squats

-5 D-ball cleans

Increase weight each round. Get up to working weight if not there by the 3rd round

* https://www.picuki.com/media/2231341297860333294

2nd workout = Partner workout

For time

-300/270/240 cal bike

Every 2:00, perform

-40 ft. D-ball push

-5 D-ball cleans over shoulder https://www.youtube.com/watch?v=qAWmdQBfR0s

-5 D-ball squats https://www.youtube.com/watch?v=4HPX0oNNdDQ

Alternate which partner does the D-ball push, cleans, and squats each set. One partner does all the D-ball movement in a set. One partner bikes while the other works on the D-ball.

For the D-ball push, the ball stays on the ground for the whole 40ft

-400m run Cash in

Then

11 rounds for time:

-5 pull-ups (use the highest level you can do. For example do chest to bars if you can)

-9 push press 75/55

-11 wallball shots 20/14

Then

-400m run Cash out

4 sets for quality:

-5 each side, 1-arm DB strict press. dead stop on shoulder each rep.

-7 Plate Sit-ups (like barbell sit-ups but with a plate) https://www.youtube.com/watch?v=J6JeIWvcz1c

-5 GHD side arch,  arch up, twisting arch up or circle arch up according to ability

-10 Ring push ups with Ring turn out  (Choose your height level) https://www.youtube.com/watch?v=H2pDjz9tdU4

On one arm strict press, do the same weight on each arm in a given round. The weaker arm will be the limiting factor. Increase weight each round as able