Jan 19, 2019

 

a) WARM UP:

2 Rounds

  • 20S handstand hold (or 1 wall walk)
  • 10 lateral lunges
  • 10 air squats
  • 10 Pullups
  • 10 Pushups
b) Specific Warm up

  • Rope Climbs – 1 Rope Climb
  • Pushups – 5 Pushups
  • Pistols – 3 pistols per leg
  • Manmaker – 1 Manmaker = 1 push up – renegade row per arm, squat clean thruster
  • Handstand pushup – 5 Handstand pushups
  • Pullup – 5 Pullups

WOD

Teams of 3:

  • 6 Rope Climbs
  • 200 Pushups
  • 100 Pistols
  • 50 Manmakers
  • 100 handstand pushups
  • 200 Pull ups
  • 6 Rope Climbs

 

OLY Sunday

Fun Speed Day

  • Snatch speed ladder 

Followed by:

  • Clean and Jerk speed ladder

** weights, reps and what we will be doing will be revealed at the time of class

 

Posted in WOD