WOD
Week 6/10 Linear Strength Cycle
A. Back Squat 3 x 5 (+5)
B. Strict Press 3 x 5 (+2.5)
C. “Baseline”
Row 500m
40 air squats
30 ab mat sit
20 push-ups
10 pull-ups
Accessory Work
A. 1 x 8 Crossover Symmetry Activation all “eye-level” and “knee-level”
B. 8 rounds: :30 second “noes-&-toes” handstand hold
:30 second corner/rig pec stretch (actively retracting shoulder blades)
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Travel WOD
8 rounds
8 Weighted Sit Ups
(keeping the weight at arms length between you and
the ceiling throughout the entire range of motion)
4 Push up
30 second Planks
