a) WARM UP:
2 Rounds
- 10 Dowel Pass throughs
- 10 Scap Pullups
- 10 Beat Swings
- 10 Scap Pushups
- 2 Wall Walks
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b) STRENGTH/SKILL:
Every Minute for 10 Minutes:
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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
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d) Extra:
3 Sets
- 8 Heavy Dumbbell Bent over Rows
- 8 Lateral Raises
- 8 Front Raises (tempo 2:0:4)
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