Jan 28, 2019

 

a) WARM UP:

2 rounds

  • 10m bear crawl
  • 10 single arm KB swings per arm
  • 10 KB strict press per arm
  • 20S handstand hold
b) STRENGTH/SKILL:

Every Minute on the Minute for 10 Minutes:

  • 1) 6 kipping handstand pushups (Rx+: 5m handstand walk + 1 Ring Muscle Up + 5m handstand walk)
  • 2) 5 unbroken toes to bar (Rx+: 5 Strict toes to bar)
c) Specific Warm up

  • Hang Power Cleans – 5 with empty bar – 5 with half working weight
  • Handstand Pushups – 5 handstand pushups
  • Front Squats – 5 with empty bar – 5 with half working weight
  • Toes to Bar – 5 beat swings – 5 Toes to bar
  • Shoulder to Overhead 5 with empty bar – 5 with half working weight

WOD:

  • 15/10 Bar Muscle Ups (Perf: jumping bar muscle ups OR 30 RIng Rows)
  • 30 Hang Power Clean (95/65, 135/95, 155/105)
  • 30 Handstand pushups
  • 30 Front Squats 
  • 30 Toes to bar
  • 30 Shoulder to overhead 
d) Extra:

Alternating Every Minute On the Minute for 10 Minutes:

  • Minute 1: 3 DBall Over Shoulder
  • Minute 2: 15m Farmers Carry
Posted in WOD