June 18, 2019

It’s Blackout week

a) WARM UP:

2 Rounds

  • 10 scap pushups
  • 10 pushups
  • 10 scap pullups
  • 10 pullups/ring rows
  • 20 Second handstand hold
b) SKILL:

Every Minute for 12 minutes (alternating)

  • odd) 6 Dumbbell Bench press
  • even) 3 Strict handstand pushups
c) WOD:

3 Rounds for time

  • 10 Strict Pullups
  • 15 Barbell bent over rows 95/65

Rest 2 minutes

15- 12- 9

  • Weighted Situps
  • Toes to bar

Rest 2 minutes

3 Rounds for time

  • 15 calories assault bike
  • 15 box step overs (dual) 50/35
Posted in WOD