Oct. 24, 2017

 

a) WARM UP:

3 Rounds:

  • 10 jumping jacks
  • 5 ring rows
  • 5 beat swings
  • 5 T2B or knee raises
b)  STRENGTH:

For quality:

  • 12 Strict Handstand Pushups, 1 min rest
  • 9 Strict Handstand Pushups, 1 min rest
  • 6 Strict Handstand Pushups, 1 min rest
  • 3 Strict Handstand Pushups

(scaling modification: if you cannot do a strict HSPU, double the reps from a box, or seated dumbbell presses)

*Reduce repetition scheme to ensure that the first set can be accomplished in 2-3 sets, maximum.

c) WOD:

PART 1 – 4 min AMRAP:

  • Run 200m (row: 27 cals if you cannot run due to an injury)
  • 27 Burpees
  • 27 C2B Pull-Ups

Rest 4:00

PART 2 – 4 min AMRAP:

  • Run 150m (row: 21 cals if you cannot run due to an injury)
  • 21 Burpees
  • 21 Toes to Bar

Rest 4:00

PART 3 – 4 min AMRAP:

  • Run 100m (row: 15 cals if you cannot run due to an injury)
  • 15 Burpees
  • 15 Pull-Ups
d) ACCESSORY WORK:

  • Accumulate 2:30 in an L-Sit
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD