May 17, 2019

 

a) WARM UP:

2 Rounds

  • 15 Second handstand hold
  • 10 Calories on the rower
  • 15 second dead hang
  • 10 empty bar strict press
  • 15 second banded lat stretch
  • 10 beat swings
b) SKILL:

Rx: Alternating EMOM for 12 minutes

  • EVEN) 3 deficit handstand pushup – 5 second negatives
  • ODD) 3 Pullup negatives 5-7 seconds

Performance: Alternating EMOM for 12 minutes:

  • EVEN) 20s handstand hold
  • ODD) hold chin over bar as long as possible

(even if you have to use a bit of band assistance)

 

c) WOD:

For time:

  • 70 Calories on the rower
  • 50 Pullups (P: Ring rows, Rx+: C2B)
  • 30 Strict Presses (P: 95/65, Rx/Rx+: 115/85)
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