Jan 2, 2019

 

a) WARM UP:

  • Row or Bike for 2 minutes

Then 2 rounds

  • 10 Samson Stretch
  • 15m bear crawl
  • 10 banded good mornings
  • 30 second Handstand Hold
  • 10 banded good mornings
  • 30 Second dead hang from bar
b) GYMNASTICS EMOM:

Alternating Every Minute for 10 Minutes:

  • Odd) Handstand Pushups
  • Even) Toes To Bar

(performance: Wall Walk into 2 shoulder Taps, hanging kipping knees above hips or as high as you can get

Rx: 3 kipping HSPU, 2 UB T2B

Rx+: 3 kipping HSPU + 2 strict HSPU, 2 strict T2B)

 

c) Specific Warm up

  • Pushup: 10 Pushups
  • Pistol: 6 Alternating Pistols
  • Deadlift: 5 with empty bar – 5 with 50% starting weight

WOD:

Every minute for 20 minutes:

  • Minute 1: 8 Pushups + 1 Rope Climb (perf: 5 push ups + 1 rope climb attempt, Rx+: 8 clapping push ups + 1 rope climb)
  • Minute 2: 12 Pistols (perf: pistols off box, Rx+: 12)
  • Minute 3: Row 16/13 Calories (perf: 12/9, Rx+: 20/16)
  • Minute 4: Deadlift for max reps
  • Minute 5: Rest

** Deadlift weight Starts

Round 1: P: 135/95, Rx: 225/155, Rx+: 245/165

Round 2: 155/105, 245/165, 275/185

Round 3: 185/125, 275/185, 315/225

Round 4: 225/145, 315/225, 365/255

d) Extra:

3 Rounds

  • 15 Sit ups
  • 1:00 Hollow Hold
  • 25 Med ball twists
Posted in WOD