Pre WOD:
Strict Handstand Push Ups:
Level 3:
5 rounds
10 Dumbbell Push Press
10 Strict Handstand Push Up
500 meter Bike Erg
Level 2
5 rounds
8-12 Strict Handstand Push Up
750 meter Bike Erg
Level 1
3 sets
10 Pike Push Up
*750 meter Bike Erg every break
WOD:
Intervals:
Start every 6 min for 6 intervals:
In 4 mins do:
Run, 200 m
then in the remaining time, AMRAP of:
5 Single Arm Dumbbell Deadlifts, 22.5/15 kg
5 Single Arm Dumbbell Hang Power Cleans, 22.5/15 kg
5 Single Arm Dumbbell Front Rack Reverse Lunges, 22.5/15 kg
Post WOD:
3 rounds for quality of:
8/8 Copenhagen Hip Adductions
20/20 Banded Clamshells
- 3 rep in reserve
