Week 10: 7 - 11 Mar

Monday, 7 Mar

Skill: Handstand Progression (20 min)

free standing, wall walks, box scaling, Kicking up, L-seated DB press

WOD: 5 RFT

3x wall walks

10x ½ burpee

20x Sit-up

Tuesday, 8 Mar

Skill: Front Squat (14 min)

on the 2 min:3-3-3-3-3-3-3

WOD: 5 RFT

20 Wall Ball

20 Cal Row

Wednesday, 9 Mar

TABATA!

4 min: Box Jump (24/20)

4 min: KB Swing

4 min: Double Under

4 min: K2E

3 min rest

TABATA again!!

Thursday, 10 Mar

Skill: Clean Complex (10 min)

EMOM:

1x High Hang Clean

1x Hang Clean

1x Full Squat Clean

WOD: 5 RFT

10x Ground to Overhead (95/65)

10x Deficit Push-up

10x Toes to Bar

Friday, 11 Mar

Skill: Mobility & Agility

WOD: Team workout 5 rounds (each)

Partner A: Bottom-up KB Hold (2x burpee penalty for dropping elbow below 90 degree)

Partner B: 40m Farmer’s Carry & 200m sprint