Jan 8, 2019

 

a) WARM UP:

2 Rounds

  • 10 arm circles (both directions)
  • 10 banded pull aparts
  • 10 Strict Press
  • 10 Push Press
  • 30s thoracic spine opener (on bench)
b) STRENGTH/SKILL:

Alternating Every Minute on the minute x 10 mins:

  • odd) Perf: 2 Wall walks + 4 shoulder taps, Rx: 4 kipping handstand pushups, Rx+: 6m handstand walk (to be done unbroken)
  • even) 2-3 Knees to elbow (as high as you can get), Rx: 3 unbroken toes to bar, Rx+: 3 Strict toes to bar
c) Specific Warm up

  • Sit up – 10 sit ups
  • Box Jump – 10 box Jumps
  • Clean and Jerk – 5 with empty bar – 5 with working weight

WOD:

  • 30 Sit ups
  • 40 Box Jumps 24/20
  • 50 Clean and Jerks  (perf: 95/65, Rx: 115/80, Rx+: 135/95)
  • 40 Box Jumps 24/20
  • 30 Sit ups

Time cap: 25 mins

 

d) Extra:

5 Sets:

  • 12 Reverse Flyes
  • 8 Strict Pullups
Posted in WOD