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MONDAY
WOD
Masters Online Qualifer 17.4
2 rounds for time:
10 deadlifts, 315/225
20 deficit handstand push-ups, 4.5″/3″ deficit
30 front squats, 95/65
10 deadlifts, 315/225
20 deficit handstand push-ups, 4.5″/3″ deficit
30 front squats, 95/65
CONDITIONING
EMOM x 10 of:
odd minutes = 40 second Plank Hold
even minutes = 18/15 Calorie Row
odd minutes = 40 second Plank Hold
even minutes = 18/15 Calorie Row
ACCESSORY WORK
A. 4 x max reps GH Raises, speed with integrity
B. 4 x 15-25 GHDSU
C. Iron Scap Protocol
B. 4 x 15-25 GHDSU
C. Iron Scap Protocol
BASEFIT
WOD
“Kettlebell Pet Rock”
20 minute AMRAP of:
300 meter Run with Kettlebell
21 KB SDHP
15 KB Goblet Squat
9 Single Arm Push Press, each arm
300 meter Run with Kettlebell
21 KB SDHP
15 KB Goblet Squat
9 Single Arm Push Press, each arm
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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