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Choose a variation of each of the following movements, and go back and forth with a quality set of each, improving your form, technique, and/or strength in the movement.
- Suggested Progressions: Shoulder Taps; Push-Up Progression; DB Strict Press; HSPU Progression; Nose & Toes Handstand; Nose & Toes Shoulder Taps; Nose & Toes Kicking Away From Wall; Kicking Up Into A Free-standing Handstand; Handstand Walks
- Suggested Progressions: Plank; Anchored Leg Raise To Straight-leg Reverse Crunch; Dragon Flag Lowers; Dragon Flag Hold; Seated Leg Raises; Hanging L-Sit Progression; L-Sit Progression
In teams of 3:
Calories on Rower
*Every 6:00 All 3 Athletes Complete:
15-15-15 Air Squats
15-15-15 Hollow Rocks
30-30-30 Double Unders
*One athlete completes their full set before next athlete begins.
*Scale DU's to attempts or Singles