Mar 30, 2019

 

a) WARM UP:

2 Rounds for Length of gym

  • High knees
  • Butt kicks
  • Burpee Broad jumps
  • Lateral Lunge
  • Crab Walk
b) WOD:

Teams of 3

  • 1 person rest
  • 2 people work

**1 person always in a static hold – if no hold, no work**

For time:

  • 45 handstand pushups ** 1 person is in a handstand**
  • 60 Calories on the rower ** 1 person is in the hollow position**
  • 75 wallballs ** 1 Person dead hang from rig
  • 90 Calories assault bike **1 Person in the Hollow position**
  • 75 wallballs ** 1 person dead hand from rig
  • 60 Calories on the Rower ** 1 person in the hollow position**
  • 45 handstand pushups **1 person in a handstand**

 

OLY Sunday

  • Snatch Balance: 3,3,2,2,1,1,1
  • Push Press: 8,6,5,4,3
  • Clean deadlift + Hang Clean + Clean Deadlift + Clean + Split Jerk: 3 working sets
  • Clean and jerk: 4 singles

 

Posted in WOD