Jan 10, 2019

 

a) WARM UP:

3 Rounds

  • 10 mountain climbers
  • 8 air squats
  • 6 Pullups
  • 4 shuttle sprints
b) STRENGTH & CONDITIONING:

Descending burpee ladder relay:

  • Partner A Seated Sled Drag 90/45
  • Partner B farmers Carry 32/24
  • Partner A 10 burpees
  • Partner B Seated Sled Drag
  • Partner A farmers Carry
  • Partner B 9 Burpees
  • continue on to 0
c) Specific Warm up

  • Bench Press- 10 with Empty bar- 5 with 50% working weight
  • Power Snatch – 5 with empty bar – 3 with working weight
  • Ring muscle up- 2 hips to rings- 2 ring muscle ups
  • Kettlebell Swings- 10 Kettlebell swings

WOD:

Every Minute on the Minute for 20 minutes:

  • Minute 1) 5 Bench Press at Perf: 65% of 1 RM, Rx: 75% of 1 RM
  • Minute 2) 30 Second L sit
  • Minute 3) 2 Power Snatch  + 2 Pullups, Rx: 2 Power Snatch (135/95) + 2 Ring Muscle Up, Rx+: 2 Power Snatch (155/105) + 2 Ring Muscle Up
  • Minute 4) 10 American Kettlebell Swings (Rx: 24/16, Rx+: 32/24)
d) Extra:

5x:

  • 2 Kipping handstand pushups +2 Strict handstand Pushups +2 kipping handstand Pushups
Posted in WOD