a) WARM UP:
3 Rounds:
- 5 leg swings – front/back & side/side
- 5 squats
- 10 arm circles – both directions
- 10m bear crawl there and back
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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
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d) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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