Jan 15, 2019

 

a) WARM UP:

3 Rounds

  • 10 Mountain Climbers
  • 10 Air Squats
  • 10 Lateral Lunges
  • 10 Calories on the Rower

 

b) STRENGTH/SKILL:

Alternating Every Minute on the minute x 10 mins:

  • ODD) Perf: 2 Wall walks + 6 shoulder taps, Rx: 5 kipping handstand pushups, Rx+: 10m handstand walk
  • EVEN) Perf: 2-3 Knees to elbow (as high as you can get), Rx: 4 unbroken toes to bar, Rx+: 4 Strict toes to bar
c) Specific Warm up

  • Row – 200 meters
  • Box Jump – 5 Box jumps
  • Kettlebell Swing – 5 kettlebell swings
  • Burpee – 5 burpees

WOD:

2 Rounds for time

  • Row 1000 M
  • 30 Box jump Overs
  • 30 KB Swings
  • 30 Burpees
d) Extra:

  • 10-20 minutes of handstand walking practice
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