Jan 23, 2019

 

a) WARM UP:

  • 2 Minutes bike or row

Then, 2 Rounds

  • 10 Pushups
  • 10 Dumbbell strict press (per arm)
  • 30 single unders
  • 15s Pec stretch per side
b) STRENGTH:

Bench Press

  • Build Up to a 1 Rep Max Bench Press (12 mins)

then,

  • Build to a max 3 rep deficit handstand pushup (max height)
c)  Specific Warm up

  • Double Unders -10 Double Unders
  • Dumbbell Snatch – 6 Alternating
  • Muscle Ups – 2 hips to rings, 2 muscle ups

WOD – 15 Minute AMRAP:

  • 35 Double Unders
  • 20 Alternating Dumbbell Snatches 
  • 5 Muscle Ups (Perf: 5 foot elevated ring rows
    or 5 muscle up transitions)
d) Extra:

For time :

  • 100 hollow rocks
Posted in WOD