| WOD 1
Part 1
- In 10 mins complete 4 rounds:
- 20 sec Superman Hold
- 10 sec Plank Hold
- Straight into 4 rounds:
- 20 sec Hollow Rock
- 10 sec Side Plank (both Sides)
- Then 4 rounds:
- 20 sec Bar or Ring Hang
- 10 sec Hold w/ Chin Over The Bar
Part 2
Additional Work
Part 1
15 mins after the WOD complete:
- 5 rounds for quality
- 20m Handstand Walk
- Squat Snatch + 2 Overhead Squat
*HS Walk should be unbroken, then straight into Snatch and 2 Overhead Squat. Build to heaviest weight for the day. Rest between rounds for as long as necessary
Part 2
For quality and ensuring full ROM:
- 50/30 Strict Ring Dips For Time
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WOD 2
5 Rounds
- 100 Double Under / Single Under (RX+ 150 DU) Check In
- 2 Rope Climbs (RX+ Legless)
- 8 KB SDHP @ 32/24kg
- 1 min rest
- 100 Double Under / Single Under (RX+ 150 DU) Check Out
*15 min cap
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