Dec 27, 2017

 

a) WARM UP:

  • Row 500m

3 Rounds:

  • 5 leg swings – front/back & side/side
  • 5 squats
  • 10 arm circles – both directions
  • 10m bear crawl there and back
b) STRENGTH Retest 1:

STRICT HSPU

  • 2 min AMRAP: Strict Handstand Pushups

1:00 Rest

  • 2 min AMRAP: Strict Handstand Pushups

** scale: from box

 

STRENGTH Retest 2:

Option A

  • 2 min AMRAP – Ring Muscle-Ups

Rest 1:00

  • 1 min AMRAP – Ring Muscle-Ups

Rest :30s

  • 0:30 sec AMRAP – Ring Muscle-Ups

 

Option B

  • 2 min AMRAP – Strict C2B Pull-Ups

Rest 1:00

  • 1 min AMRAP – Strict C2B Pull-Ups

Rest :30s

  • 0:30 sec AMRAP – Strict C2B Pull-Ups

** band as required

c) WOD:

12 min AMRAP:

  • 15 Power Snatches (75/55)
  • 30 Double Unders
  • 15 Wall balls (20/14–>11/10′)

** scale as per your coach

 

d) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD