PRE: Movement Standards
WOD: Partner Day! "Phillip M Wigal" For Time:
-1507m Row/Ski
-157 Cal Bike
-35 Devil Presses (2x50/35)
-4 Bear Complexes (95/65)
-11 Synchro. Bar Over Burpees
*1 Bear Complex: 7 Unbroken sets of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
POST: Mobility
PRE: Accumulate 2 Minutes in Each Static Position in Any Order: A) 2 Minute Parallette/DB Handstand Hold, B) 2 Minute L-Sit on Rings, C) 2 Minute Back Squat Hold (165/115)
WOD: “Fight Gone Bad” For Total Reps: 3 Rounds:
-1 minute Hang Squat Cleans (75/55)
-1 minute Box Jumps (24/20)
-1 minute Sumo Deadlift High-Pulls
-1 minute Cal Row
-1 minute Push Press
-1 minute Rest
POST: 75 Feet Elevated MB Sit-ups
PRE: Heavy Day
WOD: -10 Sets: 1 Front Squat +1 Thruster
*Build to a heavy complex
-NFT: 30 Deficit HSPU, 800m SB + KB Carry
POST: 4 Sets: 15 DB Close Grip Floor Press, 15 MB V-ups
