Strength
Gymnastics Skill
EMOM 12
Minute 1: 10 Handstand Push-ups
Minute 2: 15 Hollow Rocks + 15 KBS
Minute 3: 2 Rope Climbs or 16 Ring Rows
Metcon
4 Rounds of:
15 Calorie Row
15 KB Bent Over Row
15 Double KB Clean + S2OH
– athlete choice of weight
Rest 60s after each round
– Goal: Focus on proper breathing today and controlling the heart-rate.
HOME WOD
Strength
Gymnastics Skill
EMOM 12
Minute 1: 10 Handstand Push-ups
Minute 2: 15 Hollow Rocks + 15 KBS
Minute 3: 30s Plank Hold
Metcon
4 Rounds of:
250 m Run (Roughly 90s)
15 Bent Over Row
15 Clean + S2OH
– athlete choice of weight
Rest 60s after each round