Performance
WOD
Super Set
- Weighted Push Ups @5050
4 x 6 @15/5KG
2. Deficit Kipping HSPU @4/2”
4 x 6
2 Minutes Rest
*Remaining time – Handstand Practice
WOD 2
For Time
30/20 Cal
30 Deadlift @102.5/65
30 HSPU
20 Deadlift @125/90
20 HSPU
10 Deadlift @140/102.5
10 HSPU
30/20 Cal
20 Minute Time Cap
Fitness
WOD 1
EMOM16
Minute 1: 10 – 15 Ring Push Ups
Minute 2: 6 SA Strict Press (Each Arm)
Minute 3: 45s V-Sit
Minute 4: 15 – 20 Stalder Leg Lifts
WOD 2
For Time
30/20 Cal
30 Deadlift @70/50
30 HR Push Ups
20 Deadlift @95/65
20 HR Push Ups
10 Deadlift @110/80
10 HR Push Ups
30/20 Cal
20 Minute Time Cap
Home WOD
For Time
90 DU/SU/Jumping Jacks
30 Suitcase Deadlift (Each Side)
30 HR Push Ups
20 Suitcase Deadlift (Each Side)
20 HR Push Ups
10 Suitcase Deadlift (Each Side)
10 HR Push Ups
90 DU/SU/Jumping Jacks
*Use a relatively heavy object for the deadlifts