Jan 30, 2019

 

a) WARM UP:

2 rounds

  • 5 Scap pullups
  • 10 beat swings
  • 5 scap pushups
  • 10 pushups
  • 20s handstand hold
b) STRENGTH:

For Time –

  • 50 Strict Pullups
  • 25 Strict Handstand Pushups
c)  Specific Warm up

  • Wall ball – 5 wall balls
  • Burpee – 5 Burpees
  • Overhead Squats – 5 empty bar overhead squats – 5 with 50% working weight
  • Box Jumps – 5 Box jumps
  • Power Snatch – Empty bar power snatches – 5 with 50% working weight
  • Hand release Pushup – 5 Pushups

Matt’s MOTM WOD:

6 Rounds for time

  • 6 Wall balls 20/14 (Rx+:30/20)–>10/9’
  • 6 Burpees
  • 6 Overhead Squats (95/65, 135/95, 155/105)
  • 6 Box jumps 24/20
  • 6 Power Snatch (95/65, 135/95, 155/105)
  • 6 hand release pushups

Cash out: 60 Double unders

d) Extra:

2x

  • Row 40 Calories

Rest 4 minutes

  • Row 30 calories

rest 3 minutes

  • Row 20 Calories

rest 2 minutes

  • Row 10 Calories

Rest 1 minute

Posted in WOD