Feb 4, 2019

 

a) WARM UP:

3 Rounds

  • 10 Hollow Rocks
  • 2 Wall walks
  • 10 Scap pull ups
  • 10m bear crawl
b) STRENGTH/SKILL:

Every Minute on the Minute for 10 Minutes:

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

  • Rope Climb – 1 rope climb
  • Thruster – 10 with empty bar – 5 with working weight
  • Double Under – 20 Double unders

WOD:

For time –

  • 5 Rope Climbs
  • 9 Thrusters
  • 50 Double Unders
  • 4 Rope Climbs
  • 15 Thrusters
  • 50 Double Unders
  • 3 Rope Climbs
  • 21 Thrusters
  • 50 Double Unders

* weights 75/55, 95/65, 135/95

 

d) Extra:

:40 Seconds on, 20 Seconds off, for 3 Rounds:

  • :40 Second Right Plank
  • :40 Second Left Plank
  • :40 Second Front Plank
  • :40 seconds Hollow Rock
Posted in WOD