Nov 20, 2018

a) WARM UP:

2 Rounds

  • 10 Scap Pullups
  • 5 Beat Swings
  • 10 Banded Pull aparts
  • 5 Tempo Pushups (3 Second descent)
  • 20S Handstand Hold

 

b) STRENGTH:

Alternating Every Minute on the Minute 10 minutes:

Performance:

  • 3 Perfect Beat swings, focus on hip drive
  • Max Dead hang up to 30s

Rx:

  • 3 Butterfly or kipping Pullups
  • 30 Second Dead Hang

Rx+:

  • 3 Butterfly Chest to bar + 3 Kipping + 3 Strict
  • 30 Second Dead Hang

 

c) WOD PREP:

  • Bench Press – Build to working weight
  • Dumbbell Snatch 5 per arm at light weight – 3 per arm with working weight
  • Handstand Pushups – 5 HSPU

WOD:

5 Rounds – 1 minute at each:

  • 1) Bench Press
  • 2) Dumbbell Snatches
  • 3) Handstand Pushups
  • 4) Rest

(Performance: 95/65, 35/20, dumbbell Z presses
Rx: 155/105, 50/35, kipping HSPU
Rx+: 185/130, 65/45, strict HSPU)

 

d) Extra:

4 Sets

  • 8 Pec Flyes
  • 8 Tate Press
  • 20 Banded facepulls

 

Posted in WOD