Nov 26, 2018

 

a) WARM UP:

2 Rounds

  • 10 Dowel Pass throughs
  • 10 Scap Pullups
  • 10 Beat Swings
  • 10 Scap Pushups
  • 2 Wall Walks
b) STRENGTH/SKILL:

Every Minute for 10 Minutes:

 

c) WOD PREP:

  • Rowing – Row 10 Calories increasing speed
  • Handstand pushups-  Take time to get into the best possible position on the box – 5-10 Handstand pushups

WOD:

14 Minute AMRAP:

  • 12/10 Calories on the Rower
  • Ascending ladder of Handstand Pushups (Performance: from box or db presses, Rx+: Strict hspu): 3-6-9-12-15-18-21-24

 

d) Extra:

3 Sets

  • 8 Heavy Dumbbell Bent over Rows
  • 8 Lateral Raises
  • 8 Front Raises (tempo 2:0:4)

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