WOD:

1) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5 Rep Push Press

Pick output you can maintain on the machine. For the Push Press start at a moderate load and build as deemed fit.

2) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 5-10 Toes-to-bar/Knees-up

Pick output you can maintain for both movements. Work a gymnastics movement that you can perform a kip with and work on building capacity on the movement.

3) 14 minute EMOTM:

Odd – 40 seconds Ski/Bike/Row/Run

Even – 10 Ball Slams 40/30 + 10 Push-ups

Pick output you can maintain for the machine. If that reps for the Even round are too much scale appropriately. This should be one continuous 42 minute piece.

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of a Handstand Push-up, Hold, Walk.

5) GHD Sit-ups: 4 sets of 10

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE