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Tuesday 03142023

INTERMEDIATE TRACK

Seated Barbell Strict Press (22X2 tempo

)3 sets of 5 reps


Single Kettlebell Overhead Carry

6 sets of  100 feet

Rest 30 seconds between sets

*alternate arm on each set


EMOM

Minute 1

Wall Facing Handstand Hold for 20-30 seconds

Minute 2Plank Walk - Sliders for 20-30 seconds

Minute 3Double Kettlebell Front Rack Hold for 20-30 seconds

*KB handles touch in front


WOD

4 Rounds for Time:

Run 400 meters

75 Single Unders

Rest 1 min between each round

*smooth / sustainable pacing

——————————————

Qualifier TRACK


Split JerkSet 1 – 1 rep  @ 82%

Set 2 – 1 rep  @ 82%

Set 3 – 1 rep  @ 82%

Set 4 – 1 rep  @ 87%

Set 5 – 1 rep  @ 87%

Set 6 – 1 rep  @ 87%

Set 7 – 1 rep  @ 93-95%

Set 8 – 1 rep  @ 93-95%


Shoulder Press

Set 1 – 5 reps  @ 80%

Set 2 – 4 reps  @ 85%

Set 3 – 3 reps  @ 90%

Set 4 – 1 rep  @ 93-95%

Set 5 – 1 rep  @ 93-95%



As Many Rounds and Reps as possible in 1 minute:Strict Handstand Push-Ups

rest 2 min

As Many Rounds and Reps as possible in 1 minute:Kipping Deficit Handstand push-ups 6/4 inches

rest 2

As Many Rounds and Reps as possible in 1 minute:Kipping Handstand Push-Ups


WOD

3 RFT:

36 DU’s

8 SA DB PS - 70/50#, alternating

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