April 17, 2018

 

a) WARM UP:

2 min row or bike

4 Rounds of:

  • 10 lunges
  • 10 jumping jacks
  • 10 m bear crawl
  • 5 push ups
b) SKILL: Strict Handstand Pushups

On the Minute x 12 (3 Rounds):

  • Minute 1 – 35% of Max Set
  • Minute 2 – 30% of Max Set
  • Minute 3 – 25% of Max Set
  • Minute 4 – Rest

Repeat this cycle two more times through, for a total of 3 rounds.

d) WOD:

Ascending Ladder for 9 Minutes:

  • 1 Ring Muscle Up, 1 Power Snatch (135/95)
  • 2 Ring Muscle Ups, 2 Power Snatches (135/95)
  • 3 Ring Muscle Ups, 3 Power Snatches (135/95)
  • 4 Ring Muscle Ups, 4 Power Snatches (135/95)
  • 5 Ring Muscle Ups, 5 Power Snatches (135/95)
  • ….

Continue to add 1 to each movement per round.

Posted in WOD