Workout of the Day

WOD = 7 rounds, each for time of:

-100-meter sprint

-19 kettlebell swings, (73/54)

-10 burpee box jumps, 24/20

-Rest 3 minutes

WOD 1

Complete as many rounds as possible in 15 minutes of:

-50-ft. handstand walk

-100-ft. walking lunge

Scaling

This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk (10 attempts max, then move on)

100-ft. walking lunge

Beginner Option

Complete as many rounds as possible in 12 minutes of:

50-ft. bear crawl

50-ft. walking lunge”

WOD 2= Gymnastics Bodies single leg squat progression

7 min EMOM

-High hang clean

-Clean and jerk

All cleans are squat

Increase weight each round

WOD = for time

-20-calorie bike

-clean and jerks, 20 reps 165/115

-20-calorie bike

Scale clean and jerk to 60% of 1RM if WOD weight is not manageable with good form. Singles are fine

Gym is closed today. Happy Holidays!

WOD = 24:00 partner AMRAP

-Max calorie row

Rotate partners every 3:00

-Complete 2 rounds of “Cindy” during “rest” from the rower

One round of “Cindy” = 5 pull-ups, 10 push-ups, 15 squats”