June 25, 2019

 

a) WARM UP:

2 Rounds

  • 10 meter bear crawl
  • 20 second handstand hold
  • 10 scap pushups
  • 20 second plank on hands
  • 10 kettlebell/dumbbell strict press
  • 20 second kB/DB locked out overhead
b) SKILL:

Every minute for 15 minutes

  • minute 1) 8 rebounding box jumps
  • Minute 2) 3-5 Strict handstand pushups
  • Minute 3) 8 Clapping pushups

* scale as per your coach

c) WOD:

3 minutes on 1 minute off until completion

  • 100 double unders (150 singles)
  • 20 chest to bar (20 ring rows)
  • 20 burpee box jump overs (20′)
  • 100 double unders
  • 12/9 bar muscle ups (20 pull ups)
  • 20 burpee box jump overs (24′)
  • 100 Double Unders
  • 9/6 ring muscle ups (20 ring dips)
  • 20 burpee box jump overs (30′)

* Box is same height for M/F. score is time to complete including the rest

Posted in WOD