(Mental Toughness / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec bike or row, 20 sec T,V,W, 30 sec wall squats, 20 sec handstand hold, 20 sec hanging shrugs, 20 sec WB
3x (15 min)
DB/KB Single-Arm Overhead Walking Lunge x 20 steps (10 steps/arm) (light to medium weight)
10-16 Alt. Plank Hand Wall Walk-ups (Mod – 8-10 plank w/alt reach outs/side)
EMOM Until Failure: (15 min cap)
7 Russian KB Swings (53/35) (Masters: 35/26)
9 Wall Balls (20/14) (10/9)
Score = last completed round
*Once you are no longer able to complete the work you began with, rest one minute and then reduce the reps of 2 or 3 skills and keep moving until the final athlete is no longer able to complete the EMOM as prescribed.
Workout Intent: All movements should start to become challenging here. Advanced athletes should shoot for 9+ rounds. We are working anaerobic endurance with this one and challenging your ability to recover with short rest periods. This workout is incredibly challenging mentally. After the 1st few rounds your rest will start to diminish, but this is a good time to dig-in and break the mental barrier.