April 10, 2018

 

a) WARM UP:

4 Rounds of:

  • 10 walking lunges with a twist
  • 10 jumping jacks
  • 10 m bear crawl
  • 5 scap pull ups + 5 beat swings + 5 pull ups
b) SKILL:

  • Gymnastics Testing 1: Establish a Max Set of Strict Handstand Pushups
  • Gymnastics Testing 2: Establish a Max Set of Strict Pull Ups

 

d) WOD:

Part #1 – 4 min AMRAP:

  • 27/21 Calorie Assault Bike (mod: rower cals 30/24)
  • 21 Toes to Bar
  • 15 Power Cleans (115/80)

Rest 4:00

Part #2 – 4 min AMRAP:

  • 24/18 Calorie Assault Bike (mod: rower cals 27/22)
  • 18 Toes to Bar
  • 12 Power Cleans (135/95)

Rest 4:00

Part #3 – 4 min AMRAP:

  • 21/15 Calorie Assault Bike (mod: rower cals 24/20)
  • 15 Toes to Bar
  • 9 Power Cleans (155/105)

Each part is scored by rounds plus repetitions.

Posted in WOD