Feb 27, 2019

a) WARM UP:

8 Minute AMRAP:

  • 5 Box jumps
  • 10 air squats
  • 5 calories on the bike
  • 5 inchworms

 

b) STRENGTH:

  • Weighted bar dips – 6 sets X 4 reps….
  • right into single max deficit handstand pushup (strict)

c) Specific Warm up

  • Box Jumps- 5 Box jumps
  • Bike- 8 calories Fast
  • Kettlebell swings- 10 KB swings
  • DB Front Squat- 10 air squats- 10 DB Squats

WOD:

  • 75 Box Jumps
  • 35/25 calories on the bike

……directly into

For time: 6-9-12-15 reps of:

  • Kettlebell Swings (53/35, 70/50)
  • Handstand Pushups
  • DB Front Squat (50/35, 70/50)
Posted in WOD