May 8, 2018

 

a) WARM UP:

3 Rounds of:

  • Row 250m
  • 5 burpees
  • 20 arm circles
  • :45 sec front plank
b) Gymnastic Conditioning:

3 min AMRAP:

Max Unbroken Complex Of… 2 Strict Handstand Push ups (scale: kick ups or negatives) + 3 Kipping Handstand Push ups

Rest 1 Minute

3 min AMRAP:

Max Unbroken Complex of… 1 Strict Handstand Push up + 4 Kipping Handstand Push ups

**Must come off wall after each completed set

** Count how many full complexes you can do in the 3 min amraps

c) WOD:

For Time:

  • Row 1k m
  • 30 Chest to Bar Pull ups
  • Row 500m
  • 25 C2B
  • Row 250m
  • 20 C2B

Time cap: 15 mins

d) MIDLINE

For Time:

  • 100 AbMat Sit-Ups

**Feet are not to be anchored.

Posted in WOD