WOD 1 : For time:
-2-minute handstand hold
-Row 500 m
-2-minute plank hold
-Row 500 m
-2-minute support on rings
-Row 500 m
Accumulate 2 minutes in each hold. Keep track of your time once you break from the hold.
Ideally palms should be facing forward on the rings. A hollow position will help you get closer to this if you lack mobility
Handstand scaling: Free standing > wall facing > facing away from wall > Feet on a box.
Ring support scaling: Rings > dip station > boxes
WOD 2 = GB front lever
For time:
-10 muscle-ups
-25 thrusters (75/55)
-800m run
-25 thrusters
-10 muscle-ups
Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Intermediate Option
For time:
-10 assisted muscle-ups or muscle up negatives
-25 thrusters (75/55)
-800m run
-25 thrusters
-10 assisted muscle-ups or muscle up negatives
Beginner Option
For time:
-10 ring rows
-10 jumping dips
-25 thrusters (45/35)
-600m run
-25 thrusters (45/35)
-10 jumping dips
-10 ring rows
GB middle split series
*Don’t want to stretch? Make up a class you missed this week instead**
Partner workout
20:00 AMRAP
-4 rope climbs
-12 clean & jerks (135/95)
-36 calorie row
One works one rests, except every 5:00, both athletes do 20 push-ups
(0:00, 5:00, 10:00, 15:00 on the clock)
Feel free to power clean during the WOD
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-Rope climb with feet
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb
6 sets of 2/4 @ 98%
2 Front Squats, rack, 4 Back Squats.
*If you have missed a session, go back! (2/4: 95, 93, 3/6: 90, 88, 85, 83, 4/8: 80, 78, 75, 73, 70, 65 %)
Then
5 R
-max calorie bike in 45 seconds
-1 minute rest