Performance
WOD 1
EMOM20
Minute 1: 16 Renegade Rows
Minute 2: 45s Dble OH Hold
Minute 3: 10 HS Shoulder Taps
Minute 4: 8 Lunge to Handstand
Minute 5: 24 Bicycle Crunches
Notes: For the double overhead hold, pick a weight that you can hold for a full 45 seconds each round. Here we are focusing on building core strength and shoulder endurance to develop handstand walks.
WOD 2
E4MOM12
50 DU
2 Rounds of…
12 SA OH Lunges
9 SA DB Thrusters
6 SA DB OH Squats
@22.5/15
Fitness
WOD 1
EMOM20
Minute 1: 16 Renegade Rows
Minute 2: 45s Dble OH Hold
Minute 3: 20 Plank Shoulder Taps
Minute 4: 3 – 5 Wall Walks
Minute 5: 24 Bicycle Crunches
Notes: For the double overhead hold, pick a weight that you can hold for a full 45 seconds each round. Here we are focusing on building core strength and shoulder stability.
WOD 2
E4MOM12
50 DU
2 Rounds of…
12 SA OH Lunges
9 SA DB Thrusters
6 SA DB OH Squats
@15/10
Home WOD
E4MOM20
50 Jumping Jacks/DU/SU
2 Rounds of…
12 Odd Object OH Lunges
9 Odd Object Thrusters
6 Odd Object OH Squats