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
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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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