Aug 8, 2018

 

a) WARM UP:

Happy BDay Kathy!

  • 42 burpees!

 

b) Strength: Strict handstand pushups + pulling Alternating EMOM x 12 mins:

  • Even: 4 strict HSPU (scale: seated dumbbell presses, tempo negatives)
  • Odd: 6 ring rows – set yourself up to pull with your elbows flaring out to your sides
c) WOD:

3 min AMRAP:

  • 21/15 Calorie Row
  • 21 Lateral Burpees
  • Max Overhead Squats (75/55)

rest 3 minutes

3 min AMRAP:

  • 18/13 Calorie Row
  • 18 Lateral Burpees over bar
  • Max Overhead Squats (95/65)

rest 3 minutes

3 min AMRAP:

  • 15/11 Calorie Row
  • 15 Lateral Burpees over bar
  • Max Overhead Squats (115/75)

rest 3 minutes

3 min AMRAP:

  • 12/9 Calorie Row
  • 12 Lateral Burpees over bar
  • Max Overhead Squats (135/85)

Score is how many OHS in each part.

Posted in WOD